Phosphorus
Phosphorus’s Functional Role
Phosphorus is present in our bodies as part of a chemical group called a phosphate group. These phosphate groups are essential as a structural component of cell membranes (as phospholipids), DNA and RNA, energy production (ATP), and regulation of acid-base homeostasis. Phosphorus however is mostly associated with calcium as a part of the mineral structure of bones and teeth. Blood phosphorus levels are not controlled as strictly as calcium so the PTH stimulates renal excretion of phosphate so that it does not accumulate to toxic levels.
Dietary Reference Intakes for Phosphorus
In comparison to calcium, most are not at risk for having a phosphate deficiency. Phosphate is present in many foods popular in the North American diet including meat, fish, dairy products, processed foods, and beverages. Phosphate is added to many foods because it acts as an emulsifying agent, prevents clumping, improves texture and taste, and extends shelf-life. The RDA is 700 milligrams per day. The UL set for phosphorous is 4,000 milligrams per day for adults and 3,000 milligrams per day for people over age seventy.
Age Group | RDA (mg/day) | UL (mg/day) |
Infants (0–6 months) | 100* | – |
Infants (6–12 months) | 275* | – |
Children (1–3 years) | 460 | 3,000 |
Children (4–8 years) | 500 | 3,000 |
Children (9–13 years) | 1,250 | 4,000 |
Adolescents (14–18 years) | 1,250 | 4,000 |
Adults (19–70 years) | 700 | 4,000 |
Adults (> 70 years) | 700 | 3,000 |
* denotes Adequate Intake |
Dietary Sources of Phosphorus
Foods | Serving | Phosphorus (mg) | Percent Daily Value 1000 |
Salmon | 3 oz. | 315 | 32 |
Yogurt, nonfat | 8 oz. | 306 | 31 |
Turkey, light meat | 3 oz. | 217 | 22 |
Chicken, light meat | 3 oz. | 135 | 14 |
Beef | 3 oz. | 179 | 18 |
Lentils* | ½ c. | 178 | 18 |
Almonds* | 1 oz. | 136 | 14 |
Mozzarella | 1 oz. | 131 | 13 |
Peanuts* | 1 oz. | 108 | 11 |
Whole wheat bread | 1 slice | 68 | 7 |
Egg | 1 large | 86 | 9 |
Carbonated cola drink | 12 oz. | 41 | 4 |
Bread, enriched | 1 slice | 25 | 3 |
Chapter Attribution
Chapter 11.2 in Human Nutrition in a Canadian Context by Karine Hamm published by BCcampus in 2021 under a CC BY License.
- Oregon State University, Linus Pauling Institute. (2013). Micronutrient Information Center: Phosphorus. http://lpi.oregonstate.edu/mic/minerals/phosphorus. ↵
- Oregon State University, Linus Pauling Institute. (2013). Micronutrient Information Center: Phosphorus. http://lpi.oregonstate.edu/mic/minerals/phosphorus. ↵