Where Can You Find Phosphorus?

Your body gets phosphorus from a few main sources — mostly from the food and drinks you consume. In fact, most of your phosphorus intake comes straight from your diet. Here are some foods that are packed with this important mineral:

Top Food Sources of Phosphorus

• Chicken and Turkey: One cup (about 140 grams) of roasted chicken or turkey provides around 300 mg of phosphorus — that’s over 40% of your daily recommended intake. Plus, they're full of protein, B vitamins, and selenium.
• Nuts: Most nuts are high in phosphorus, especially Brazil nuts. Just half a cup (67 grams) can give you more than two-thirds of your daily needs.
• Sunflower and Pumpkin Seeds: These roasted seeds offer a good dose of phosphorus — 28 grams provide about 45% of your daily value. However, about 80% of it is bound as phytic acid, which your body can’t fully digest.
• Dairy Products: Low-fat dairy like cottage cheese and yogurt are excellent sources. A single serving covers around 30% of your daily needs. For example, 28 grams of Romano cheese packs 213 mg of phosphorus, while a cup (245 grams) of skim milk covers 35% of your daily intake.
• Seafood: Squid and shellfish are great choices — one serving provides up to 70% of the phosphorus you need in a day.

Other Phosphorus-Rich Foods

• Protein-rich foods: Beef, cod, swordfish, halibut, tofu, shrimp, tuna, and salmon
• Desserts: Ice cream, custard, and pudding
• Other dairy & alternatives: Some soy milks and ricotta cheese
• Legumes: Lentils, chickpeas, white beans, red beans, pinto beans, lima beans, soybeans
• Whole grains: Bran products, wheat germ, oats, and granola
• Other foods: Chocolate, caramel, molasses, cocoa, baked potatoes with skin, and biscuits

How Much Phosphorus Is in Common Foods?

What Does Phosphorus Do in the Body?

Phosphorus plays a big role in keeping your body running smoothly. Here’s what it helps with:

• Building strong bones and teeth
• Helping muscles and nerves function properly
• Turning carbs, fat, and protein into energy
• Activating enzymes and managing genetic processes
• Balancing pH levels in body fluids
• Storing and producing energy in your cells
• Carrying oxygen via red blood cells
• Supporting healthy kidney function and waste removal
• Relieving muscle soreness after workouts
• Maintaining proper vitamin and mineral levels like B vitamins, vitamin D, iodine, magnesium, and zinc
• Keeping your heartbeat steady
• Helping your nervous system communicate quickly

How Much Phosphorus Do You Need?

Phosphorus Supplements

If you're not getting enough phosphorus due to a medical condition, your doctor might recommend phosphate supplements — usually in the form of sodium or potassium phosphate. These are often used to treat low phosphate levels (hypophosphatemia), which can happen due to genetic conditions that make your body lose phosphorus before it can use it.

Quick Overview of Phosphorus

Phosphorus is a super important mineral found in many foods and supplements. It’s a major part of your bones, teeth, DNA, and cell membranes. It also plays a key role in how your body creates energy (ATP), and it’s added to many proteins and sugars in the body. Fun fact — it’s the second most abundant mineral in your body after calcium, making up about 1% of your total body weight. It’s found in every single cell and is essential for waste removal, cell repair, and so much more.