Phosphorus
Partners with calcium for bones and energy.
What is Phosphorus?
Phosphorus is the second most abundant mineral in the body. Most is found in bones and teeth alongside calcium, and the rest is used to make energy (ATP), DNA and cell membranes.
Health benefits of Phosphorus
- Builds strong bones and teeth with calcium
- Central to the body's energy currency (ATP)
- A structural part of DNA and cell membranes
- Helps balance the body's acidity
Top food sources of Phosphorus
See full rankingDairy, meat, fish, poultry, eggs, nuts, legumes and whole grains. Values shown per 100 g.
Leavening agents, baking powder, double-acting, straight phosphate
9,918 mg 793% DV
Leavening agents, baking powder, low-sodium
6,869 mg 550% DV
Puddings, all flavors except chocolate, low calorie, instant, dry mix
2,368 mg 189% DV
Leavening agents, baking powder, double-acting, sodium aluminum sulfate
2,191 mg 175% DV
Seeds, cottonseed meal, partially defatted (glandless)
1,684 mg 135% DV
Rice bran, crude
1,677 mg 134% DV
Puddings, chocolate flavor, low calorie, instant, dry mix
1,660 mg 133% DV
Cocoa mix, with aspartame, low calorie, powder, with added calcium phosphorus, without added sodium or vitamin A
1,630 mg 130% DV
Seeds, cottonseed flour, partially defatted (glandless)
1,597 mg 128% DV
Seeds, cottonseed flour, low fat (glandless)
1,587 mg 127% DV
Lemonade, low calorie, with aspartame, powder
1,554 mg 124% DV
Smelt, dried (Alaska Native)
1,400 mg 112% DV
How much Phosphorus do you need?
The FDA Daily Value is 1,250 mg, easily met by most diets.
Phosphorus deficiency
Deficiency is rare because phosphorus is widespread in food; it can occur with certain illnesses and causes weakness and bone pain.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Frequently asked questions
What does Phosphorus do?
Phosphorus is the second most abundant mineral in the body. Most is found in bones and teeth alongside calcium, and the rest is used to make energy (ATP), DNA and cell membranes.
How much Phosphorus do I need per day?
The FDA Daily Value is 1,250 mg, easily met by most diets.
Which foods are highest in Phosphorus?
Per 100 g, some of the richest sources are Leavening agents, baking powder, double-acting, straight phosphate, Leavening agents, baking powder, low-sodium, Puddings, all flavors except chocolate, low calorie, instant, dry mix, Leavening agents, baking powder, double-acting, sodium aluminum sulfate, Seeds, cottonseed meal, partially defatted (glandless).
What happens if I don't get enough Phosphorus?
Deficiency is rare because phosphorus is widespread in food; it can occur with certain illnesses and causes weakness and bone pain.