Phosphorus
Body function
Bone and teeth structure; energy production (ATP); cell membranes; acid-base balance
Daily requirement
~700 mg/day for adults
Deficiency signs
Rare; can cause weakness, bone pain, and appetite loss
Excess risks
High intakes may affect bone and cardiovascular health, especially in kidney disease
At-risk groups
People with kidney disease, heavy users of certain antacids, those with alcohol dependence
Supplement forms
Rarely supplemented alone; present in many foods and some multivitamins
Food sources
- Eggs (whole, boiled) — ~170 mg per 2 eggs
- Salmon (grilled) — ~250 mg per 100g fillet
- Pumpkin seeds — ~330 mg per 30g serving
- Lentils (cooked) — ~360 mg per cup cooked
- Brazil nuts — ~205 mg phosphorus per 30g
- Almonds — ~137 mg phosphorus per 30g
- Butternut — ~135 mg per 30g
- Flax seeds — ~200 mg per 30g
- Pistachios — ~140 mg per 30g
- Walnuts — ~98 mg per 30g
- Chia seeds — ~250 mg per 30g
- Peanuts — ~100 mg per 30g
- Sesame seeds — ~180 mg per 30g
- Sunflower seeds — ~200 mg per 30g
- Lotus seeds — ~170 mg per 30g
- Garbanzo beans (chickpeas) — ~276 mg per cup cooked
- Kidney beans — ~244 mg per cup cooked
- Corn — ~120 mg per cup
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.