Balance your body's powerhouse with phosphorus.
Phosphorus is nearly always found in the body as phosphate, with most of it stored in the bones. In cells, it plays a role in energy production and metabolism, and is used to construct various substances like those used for energy and DNA. It is essential to keep a proper balance of magnesium, calcium, and phosphorus in the body, as too much or too little of any of these minerals can have negative effects.
The recommended daily intake of phosphorus is 700 milligrams (mg) daily, while children require 440 mg daily.
Protein
Grass Fed Red Meat
A 3.5oz serving of beef liver contains 600 milligrams of phosphorus, which is 85% of the daily value.
Just 3.5oz serving of Lamb chops contains 230 milligrams, which is 33% of the daily value.
One 3.5oz serving of pork tenderloin contains 195 milligrams of phosphorus, which is 28% of the daily value.
3.5 oz serving of beef brisket contains 165 milligrams of phosphorus, which is 24% of the daily value.
Just 3.5oz of ground beef serving contains 160 milligrams of phosphorus, which is 22% of the daily value.
ORGANIC WHITE MEAT
Chicken breast: A 3-ounce serving of chicken breast provides about 20% of the daily value (DV)
Turkey breast: A 3-ounce serving providing about 15% of the DV
A 3-ounce serving of pork tenderloin contains about 15% of the DV
Another delicious option, duck breast provides about 15% of the DV
Just one 3-ounce serving providing about 10% of the DV.
FISH & SEAFOOD
Salmon a 3.5oz serving of salmon provides approximately 350 mg, which is about 50% of the daily recommended value.
A 3.5oz serving of tuna contains around 230 mg, which is about 33% of the daily recommended value.
A 3.5oz serving offers approximately 450 mg which is about 65% of the daily recommended value.
just one 3.5oz serving of mackerel provides around 250 mg, which is about 36% of the daily recommended value.
3.5oz serving of shrimp contains around 200 mg of phosphorus, which is about 29% of the daily recommended value.
Just one 3.5oz serving of clams offers approximately 240 mg of phosphorus, which is about 34% of the daily recommended value.
FREE RANGE EGGS
Vital Farms Alfresco Pasture-Raised Eggs: These eggs contain 130 mg of phosphorus per serving.
Eggland’s Best Free-Range Organic Eggs: Have 106 mg per serving.
Happy Egg Co. Free-Range Eggs: These eggs are rich in phosphorus, with 105 mg per serving.
Nature’s Yoke Free Range Brown Eggs: Have a daily value of 90 mg per serving.
Organic Valley Range Large Brown Eggs: These eggs contain 86 mg of phosphorus per serving.
GRASS FED MILK
One cup of whole, grass-fed milk contains approximately 24% (DV).
Cheese made from grass-fed milk contains approximately 25-30% of the recommended DV.
Yogurt: One cup of plain, grass-fed yogurt contains approximately 36% DV.
One cup of grass-fed kefir contains approximately 28% of the recommended DV of phosphorus.
Beans & legumes
A 3.5oz serving of cooked soybeans provides 40% DV
3.5oz serving of cooked lentils provides around 18% of the daily value
Just 3.5oz of cooked white beans provides around 17% of the daily value of phosphorus
3.5oz serving of cooked lima beans provides around 14% of the daily value
One 3.5oz serving of cooked navy beans provides around 14% DV
Nuts & Seeds
Pumpkin seeds- Just one ounce of these seeds contain 262 mg of phosphorus.
Sunflower seeds- One ounce of these seeds contain 128 mg of phosphorus.
Flaxseeds- Just one tablespoon of flaxseeds contains 64 mg
Sesame seeds- One ounce of sesame seeds contains 140 mg.
Cashews- An ounce of cashews contains 113 mg
Almonds- An ounce of almonds contains 136 mg of phosphorus.
Pistachios- One ounce of pistachios contains 137 mg
Fruits, Cruciferous & Roots
ORGANIC FRUIT
Dates – 100 grams of dates contain around 62 mg
Figs – 100 grams of figs contain around 64 mg
Raisins – 100 grams of raisins contain around 101 mg
Guava – 100 grams of guava contain around 66 mg of phosphorus.
Prunes – 100 grams of prunes contain around 69 mg
Passion Fruit – 100 grams of passion fruit contain around 68 mg of phosphorus.
Cruciferous
3.5 oz of Brussels sprouts contains 69mg of phosphorus
A 3.5Oz serving of broccoli contains 66mg.
Cauliflower – 100g of cauliflower contains 44mg of phosphorus
Kale – 100g of kale contains 92mg.
Cabbage -3.5oz of cabbage contains 23mg.
Just 3.5oz of bok choy contains 37mg.
Roots
Sweet potato – contains about 70 mg of phosphorus per 3.5oz serving
Turnip – contains about 30 mg of phosphorus per 3.5oz serving
Carrot – contains about 35 mg of phosphorus per 3.5oz serving
Parsnip – contains about 50 mg per 3.5oz serving
Beetroot – contains about 33 mg of phosphorus per 3.5oz serving
Radish – contains about 27 mg of phosphorus per 3.5oz serving.
Whole Grains
One cup of boiled amaranth contains around 208 milligrams of phosphorus, which contributes to over 20% of the recommended daily intake.
A 100-gram serving of cooked brown rice contains approximately 43 milligrams of phosphorus.
Barley contains around 310 to 400 milligrams of phosphorus per 100 grams of the grain.
A single 1-cup serving of cooked buckwheat groats (168 grams) contains approximately 241 milligrams of phosphorus. This represents about 24% of the recommended daily intake.
Containing approximately 180-240 mg per 100 grams of oats. This represents around 20-30% of the daily recommended intake.
Millet contains around 285 milligrams of phosphorus per 100 grams of uncooked grain.
There are approximately 303 milligrams of phosphorus in one cup (194 grams) of cooked spelt.
Rye contains about 410 milligrams (mg) of phosphorus per 100 grams of grain. Which is about 59% of the daily recommended intake.
One cup of cooked quinoa (185 grams) contains approximately 281 milligrams. This accounts for around 28% of the daily intake for adults
Just one cup of cooked wheat berries contains approximately 291 milligrams of phosphorus.
Did you know?
Phosphorus is that it was discovered by accident. In the 1660s, a German alchemist was trying to extract gold from urine when he discovered a white substance that would eventually be identified as phosphorus.
Highly reactive with oxygen, Phosphorus and will spontaneously combust in air. This property was actually used in the production of matches, until safer methods were developed.
Phosphorus also plays a crucial role in agriculture as a key component of fertilizers.