Mineral
Phosphorus
Pairs with calcium in bone, stores energy as ATP and forms cell membranes and DNA. It is in almost every protein food, so shortfalls are rare.
Women: 700 mg/dayMen: 700 mg/day
Best food sources
Fruit
- Dried fruit (small amounts)
Vegetables
- Potato
- Peas
- Mushrooms
- Corn
Other plant foods
- Pumpkin and sunflower seeds
- Lentils and beans
- Tofu
- Oats and whole grains
- Nuts
Animal foods
- Milk
- Yogurt
- Cheese
- Salmon
- Chicken
- Beef
- Eggs
How much is in a serving
- 1 cup cooked lentils: about 360 mg
- 1 oz pumpkin seeds: about 330 mg
- 3 oz salmon: about 250 mg
- 1 cup milk: about 250 mg
Deficiency signs
Very rare from diet. More often the concern is too much, from phosphate additives in processed foods and colas, particularly for people with kidney disease.
These signs overlap with many other conditions. A blood test through your doctor is the only way to confirm a deficiency; do not start high-dose supplements on a guess.
Absorption and interactions
- Phosphate additives (look for 'phos' on labels) are absorbed almost completely, unlike the phosphorus in whole plant foods.
- Balanced by calcium and vitamin D.
Meal ideas
- Lentil and pumpkin seed salad
- Salmon with quinoa
- Yogurt and oat parfait
- Tofu and mushroom stir-fry
Planner meals richest in Phosphorus
Per serving, from the meal planner’s library. Percentages use the average adult reference intake.
- Baked cod on lentils with lemon692 mg · 99%
- Lentil and spinach bowl with lemon tahini652 mg · 93%
- Shrimp tacos with avocado and lime627 mg · 90%
- Overnight oats with Greek yogurt and flax626 mg · 89%
- Tempeh tacos with pineapple salsa617 mg · 88%
- Chicken burrito bowl614 mg · 88%