Phosphorus
Phosphorus is an essential mineral, second most abundant in the body, forming bones and teeth and serving as a building block of DNA, ATP, and cell membranes. The adult RDA is 700 mg, with an upper limit of 4,000 mg. Deficiency is rare due to its wide presence in food.
- Unit
- mg
- RDA (adult)
- 700 mg
- Upper limit
- 4000 mg
- Functions
- Building bones and teeth (as calcium phosphate), Component of DNA, RNA, and ATP energy currency, Forming cell membranes (phospholipids), Maintaining acid-base balance
- Food sources
- Dairy, Meat, Fish, Poultry, Nuts, Legumes, Whole grains
- Deficiency
- Rare; can cause bone pain, muscle weakness, fatigue, and loss of appetite.
- Excess
- Excess can disrupt calcium balance and harm bones and kidneys, especially in kidney disease.
Richest foods
| Pumpkin Seeds | Nuts & seeds | 1233 mg |
| Chia Seeds | Nuts & seeds | 860 mg |
| Cheddar Cheese | Dairy | 512 mg |
| Sardines, Atlantic, Canned in Oil, Drained | Seafood | 490 mg |
| Egg Yolk, Raw | Egg | 390 mg |
| Bacon, Cooked | Protein | 388 mg |
| Mozzarella Cheese, Whole Milk | Dairy | 354 mg |
| Shrimp, Cooked | Seafood | 306 mg |
| Ground Turkey, Cooked | Protein | 280 mg |
| Pollock, Atlantic, Cooked | Seafood | 271 mg |
| Turkey Breast, Cooked | Protein | 255 mg |
| Pork Tenderloin, Cooked | Protein | 248 mg |
Amount per food's listed serving.