What it does in the body
- Bone and teeth mineralization (hydroxyapatite)
- Energy metabolism (ATP, ADP, AMP)
- DNA and RNA backbone structure
- Cell membrane integrity (phospholipids)
- Acid-base buffering (urinary phosphate buffer)
How much you need (Daily Value)
| Group | Recommended | Source |
|---|---|---|
| Adult male | 700 mg | NIH/IOM |
| Adult female | 700 mg | NIH/IOM |
| Pregnancy | 700 mg (adults), 1250 mg (teens) | WHO |
| Children | 460 mg (1-3y), 500 mg (4-8y), 1250 mg (9-18y) | NIH/IOM |
| Older adults | 700 mg | NIH/IOM |
Richest food sources
| Food | Amount | Where |
|---|---|---|
| Pumpkin seeds | 1233 mg per 100g | Americas |
| Parmesan cheese | 694 mg per 100g | Europe |
| Salmon | 252 mg per 100g | global |
| Chicken breast | 196 mg per 100g | global |
| Lentils (cooked) | 180 mg per 100g | South Asia/Middle East |
| Eggs | 198 mg per 100g | global |
| Brown rice (cooked) | 103 mg per 100g | East/South Asia |
| Brazil nuts | 725 mg per 100g | South America |
In our food database, per 100 g
Highest among our free foods — open the Food Explorer to compare.
If you don't get enough
Mild: Fatigue, weakness, decreased appetite, joint stiffness
Moderate: Bone pain, osteomalacia, impaired white blood cell function, respiratory muscle weakness
Severe: Rhabdomyolysis, hemolytic anemia, seizures, cardiac failure, death (especially in refeeding syndrome)
Time to onset: Acute hypophosphatemia: 1-3 days during refeeding. Chronic deficiency: weeks to months
Too much
Upper limit: 4000 mg/day (adults 19-70), 3000 mg/day (>70 years)
Hyperphosphatemia causes metastatic calcification, secondary hyperparathyroidism, renal damage, cardiovascular calcification. Major concern in CKD patients.
How well you absorb it
55-70% from mixed diet; phosphorus from animal sources more bioavailable than plant sources
Helped by: Vitamin D, Acidic pH, Animal protein sources
Hindered by: Aluminum-containing antacids, Calcium supplements (when taken simultaneously), Phytate-bound phosphorus in plants (lower bioavailability)
Cooking & storage
Phosphorus is heat-stable. Boiling meats and vegetables leaches some phosphorus into cooking water. Processed foods contain phosphate additives that significantly increase total intake, often unrecognized.
Nutrisize Health totals every nutrient from what you actually eat, against targets set for your age and sex, and flags what's short — across 4,995 foods, on your device.
