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- Dictionaryphosphorus/ˈfɒsf(ə)rəs/
noun
- 1. the chemical element of atomic number 15, a poisonous, combustible non-metal which exists in two common allotropic forms, white phosphorus, a yellowish waxy solid which ignites spontaneously in air and glows in the dark, and red phosphorus, a less reactive form used in making matches.
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Phosphorus is a chemical element with symbol P and atomic number 15. It has various forms, properties and applications, and is essential for life on Earth.
Jan 30, 2024 · Phosphorus is a mineral that helps build strong bones and teeth, store energy, and balance pH levels. Learn how much phosphorus you need, what foods are high in phosphorus, and what happens if you have too little or too much of it.
- Overview
- 1. Chicken and turkey
- 2. Pork
- 3. Organ meats
- 4. Seafood
- 5. Dairy
- 6. Sunflower and pumpkin seeds
- 7. Nuts
- 8. Whole grains
- 9. Amaranth and quinoa
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Phosphorous is an essential mineral that your body uses to build healthy bones, create energy and make new cells. While it is beneficial for most people, it can be harmful if you consume too much.
Phosphorus is an important mineral that plays a key role in many aspects of health. The Daily Value (DV) for phosphorus is 1,250 milligrams (mg) per day (1).
Phosphorus deficiency is rare in developed countries, as most adults eat more than the recommended amounts every day (2).
Phosphorus is found in most foods, but some foods are especially good sources. However, people with kidney disease can have trouble removing it from their blood and may need to limit their phosphorus intake (3).
Each 3-ounce (oz), or 85-gram (g), serving of roasted chicken or turkey contains 194–196 mg of phosphorus, which is nearly 16% of the DV. It is also rich in protein, B vitamins, and selenium (4, 5).
Light poultry meat contains slightly more phosphorus than dark meat, but both are good sources.
Cooking methods can also affect phosphorus content of the meat. Roasting preserves the most phosphorus, while boiling reduces levels by about 25% (6).
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A typical 3-oz (85-g) portion of cooked pork, including pork chops and pork tenderloin, contains around 18% of the DV for phosphorus (7, 8).
Like with poultry, cooking method can affect the phosphorus content of pork.
Dry heat cooking preserves 90% of the phosphorus. Meanwhile, boiling has been shown to reduce phosphorus levels by roughly 25% in chicken and beef, though more research is needed on pork specifically (6).
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Organ meats, such as brain and liver, are excellent sources of highly absorbable phosphorus.
One 3-oz (85-g) serving of pan-fried cow’s brain contains almost 26% of the DV (9).
Chicken liver, which is often used to make the French delicacy pâté, contains 30% of the DV per 3 oz (85 g) (10).
Organ meats are also rich in other essential nutrients, such as vitamin A, vitamin B12, iron, and trace minerals. They can make a delicious and nutritious addition to your diet.
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Organ meats are incredibly nutrient-dense, and contain large amounts of phosphorus and other vitamins and minerals. Brain and liver both contain 26%–30% of the DV per 3-oz (85-g) serving.
Many types of seafood are good sources of phosphorus.
Cuttlefish, a mollusk related to squid and octopus, is one of the richest sources, supplying 39% of the DV in each 3-oz (85-g) cooked serving (11).
Other fish that are good sources of phosphorus include (per 3 oz or 85 g) (12, 13, 14, 15, 16, 17, 18, 19, 20, 21):
Some of these foods, like salmon, sardines, and mackerel, are also good sources of the anti-inflammatory omega-3 fatty acids that may protect against cancer, heart disease, and other chronic illnesses (13, 17, 19, 22).
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Many different types of seafood are rich in phosphorus. Cuttlefish is one of the best sources, with 493 mg of phosphorus per serving.
Dairy products like cheese and milk are among the top sources of phosphorus in the average diet (2).
Just 1 oz (28 g) of Romano cheese contains 215 mg of phosphorus (17% of the DV), while 1 cup (244 g) of skim milk contains 21% of the DV (23, 24).
Low fat and non-fat milk and yogurt contain the most phosphorus, while full fat versions contain slightly less (25, 26, 27, 28).
Meanwhile, full fat cottage cheese is a bit higher in phosphorus than low fat cottage cheese (29, 30).
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Dairy products like milk, cottage cheese and yogurt are excellent sources of phosphorus, providing at least 10% of the DV per serving.
Sunflower and pumpkin seeds also contain large amounts of phosphorus.
Each ounce (28 g) of roasted sunflower or pumpkin seeds contains roughly 26%–27% of the DV for phosphorus (31, 32).
However, keep in mind that 60%–90% of the phosphorus found in seeds is in a stored form called phytic acid, or phytate, which humans cannot digest (33).
Nevertheless, pumpkin and sunflower seeds can still be enjoyed as a snack, sprinkled on salads, blended into nut butters, or used in pesto and are a great alternative for people who are allergic to peanuts or tree nuts.
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Sunflower and pumpkin seeds contain large amounts of the storage form of phosphorus called phytic acid, which humans can’t digest. However, they can be a versatile and nutritious addition to your diet.
Most nuts are good sources of phosphorus, but Brazil nuts top the list. Just 1 oz (28 g) of Brazil nuts provides 16% of the DV (34).
Other nuts containing at least 10% of the DV per oz (28 g) include cashews, almonds, pine nuts, and pistachios (35, 36, 37, 38).
They are also great sources of healthy fats, antioxidants, and minerals. Eating them regularly is linked with better heart health (39).
Like seeds, most of the phosphorus in nuts is stored as phytic acid, which is not digestible by humans. Soaking may help, though not all studies agree (40).
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Many nuts, and especially Brazil nuts, are good sources of phosphorus, containing at least 16% of the DV per ounce (28 g).
Many whole grains contain phosphorus, including wheat, oats, and rice.
Spelt contains the most phosphorus, with 291 mg, or 23% of the DV per cooked cup (194 g) (41).
Oats are also a good source of phosphorus, with 14% of the DV per cooked cup (234 g), followed by brown rice, which provides 8% of the DV per cooked cup (202 g) (42, 43).
Most of the phosphorus in whole grains is found in the outer layer of the endosperm, known as the aleurone, and the inner layer, called the germ (44).
These layers are removed when grains are refined, which is why whole grains are good sources of phosphorus and why refined grains are not (45, 46).
However, like seeds, most of the phosphorus in whole grains is stored as phytic acid, which is hard for the body to digest and absorb.
While amaranth and quinoa are often referred to as “grains,” they are actually small seeds and are considered pseudocereals (49).
Each cup (246 grams) of cooked amaranth contains 29% of the DV for phosphorus, while the same volume of cooked quinoa contains 22% of the DV (50, 51).
Both of these foods are also good sources of fiber, minerals, and protein, and are naturally gluten-free (49).
Like other seeds, soaking, sprouting, and fermenting can increase phosphorus availability (52, 53).
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Ancient grains like amaranth and quinoa are highly nutritious and are good sources of phosphorus. Each cooked cup (185–246 g) contains at least 20% of the DV.
Phosphorus is an essential mineral for bone health, energy production and cell growth. Learn which foods are rich in phosphorus and how much you need per day.
Sep 21, 2024 · Most of the phosphorus is wasted on its journey from mining to being eaten by humans, and the wasted phosphorus ends up in waterways where it can cause algal blooms. Another concern is that increased phosphorus usage will deplete the nonrenewable supply of phosphate rock.
- The Editors of Encyclopaedia Britannica
Learn about phosphorus, a mineral that plays multiple roles in the body, such as bone and teeth health, energy production, and nerve and muscle function. Find out the recommended amounts, food sources, signs of deficiency and toxicity, and how to avoid excess phosphorus from processed foods.
Learn about phosphorus, a non-metallic element with two main forms: white and red. Find out its biological role, natural abundance, history, and applications in fertilisers, steel, matches, and more.
Learn about phosphorus, an essential mineral for bones, teeth, DNA, and energy metabolism. Find out the recommended intakes, sources, deficiency, health effects, and interactions of phosphorus.
