Paula Torres

Graduada en Nutrición humana y Dietética, Universidad de Valencia Máster en Formación Permanente en Nutrición Deportiva y Entrenamiento, UAX Rafa Nadal School os Sport Especialización en nutrición deportiva, ICNS Especialización en Obesidad, ICNS Curso avanzado en Nutrigenética y Nutrigenómica, Instituto de Nutrigenómica Certificación ISAK nivel I

Phosphorus: which foods are rich in this mineral?

Phosphorus is an essential mineral for bone health, energy production and cellular function. This article explains which foods are the best phosphorus sources and how to include them in your daily diet.

What is phosphorus, and what does it do?

The mineral phosphorus is essential for the body. It strengthens bones and teeth, supports cellular energy production through ATP, forms DNA and RNA and contributes to cell membranes through phospholipids.

It is found naturally in many foods, including milk, yoghurt, cheese, meat, fish, eggs, lentils, chickpeas, beans, nuts, seeds and whole grains. Animal-derived phosphorus has higher bioavailability than plant-derived phosphorus, which occurs as less absorbable phytates.

Phosphorus in bone and dental health

Alongside calcium, phosphorus is a main structural component of bones and teeth. Approximately 85% of the body’s phosphorus is stored in boneas hydroxyapatite, a mineral giving rigidity and strength to bones.

Adequate intake supports proper bone mineralisation during childhood, adolescence and adulthood and maintenance of bone mineral density later in life. Deficiency can impair bone formation, weaken muscles and raise fracture risk.

Phosphorus is also essential for developing and maintaining tooth enamel, making balanced eating important for preventing decay and enamel weakness, especially in children and adolescents.

Energy production and cellular functions

Phosphorus is central to producing and storing cellular energy. It is part of ATP, adenosine triphosphate, which supplies energy for most biological processes, from muscle contraction to nerve transmission and synthesis of proteins.

It also forms DNA and RNA, essential for cellular reproduction and gene expression. Membrane phospholipids support cell structure and communication.

Phosphorus therefore supports bones and overall cellular, metabolic and energy functions.

Considerations for special needs

Recommendations with kidney disease

For people with chronic kidney disease (CKD), dietary phosphorus control is essential. Impaired excretion can cause hyperphosphataemia, bone problems and vascular calcification.

The recommended phosphorus intake is 700–1,000 mg daily, while the upper limit is around 4,000 mg. Absorption percentage matters too. Industrial foods and additives have phosphorus bioavailability of 90–100%, animal sources 40–80% and plant sources around 30%. Avoid ultra-processed foods with inorganic phosphates, including cured meats, cola and ready meals, prioritising natural sources with lower bioavailability such as pulses and whole grains. 

This suggests that additives in industrial foods promote hyperphosphataemia and accelerate existing CKD, unlike less harmful animal and plant sources.

To put these figures into context, here is a table of phosphorus-rich foods, ranked from highest to lowest in mg per 100 g:

Balancing phosphorus and calcium

An appropriate balance of phosphorus and calcium supports bone health and mineral metabolism. Both work together but need balanced proportions.

Excess phosphorus, particularly inorganic additives, may interfere with calcium absorption and use. High phosphorus stimulates parathyroid hormone (PTH), moving calcium from bone into blood. Long-term imbalance can weaken bones and raise osteoporosis or fracture risk.

Conversely, inadequate calciumcombined with high phosphorus can impair bone mineralisation and the body’s acid–base balance.

An ideal calcium-to-phosphorus ratio is considered close to 1:1 or slightly higher in calcium, such as 1.3:1. This balance is readily achieved with varied foods including dairy, fish with bones, pulses, nuts and whole grains, while avoiding excessive ultra-processed products.

Adding phosphorus-rich foods to everyday meals

Healthy recipe ideas and combinations

A varied diet naturally meets phosphorus needs. Examples include:

• Stewed lentils with sweet potato and coriander: plant phosphorus, fibre and antioxidants.
• Brown rice with grilled salmon and roasted vegetables: bioavailable phosphorus, omega-3 and fibre.
• Spinach omelette with fresh cheese and wholemeal bread: calcium, phosphorus and protein.
• Chickpea salad with avocado, edamame, sweetcorn and seeds: phosphorus, healthy fats and magnesium.
• Plain yoghurt with walnuts and fresh fruit: a simple, complete breakfast or snack.

These recipes help maintain a good phosphorus–calcium balanceand avoid excessive phosphate additives.

Precautions with phosphorus supplements

Generally, balanced eating makes phosphorus supplements unnecessary. Reserve them for medically indicated circumstances, as excess may be harmful.

Supplements contain inorganic phosphorus, which is absorbed very efficiently (recall the 90–100% absorption rate). High blood phosphorus may cause bone demineralisation, vascular calcification, hormonal disruption and kidney damage. Risk is higher with kidney impairment or existing mineral imbalances.

Therefore, phosphorus supplementation always requires professional supervision.

References

1. National Institutes of Health (NIH), Office of Dietary Supplements. Phosphorus [Internet]. Office of Dietary Supplements; Available at: https://ods.od.nih.gov/factsheets/Phosphorus-HealthProfessional/
2.  Calvo MS, Uribarri J. Public health impact of dietary phosphorus excess on bone and cardiovascular health. Am J Clin Nutr. 2013;98(1):6–15.
3. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on Dietary Reference Values for phosphorus. EFSA J. 2015;13(7):4185.
4. Ketteler M, Block GA, Evenepoel P, et al. Phosphate management in chronic kidney disease. Kidney Int Suppl. 2017;7(1):1–20.
5. Schiller LR. Use of phosphate supplements: indications and risks. Nutr Clin Pract. 2017;32(1):54–61.
6. Institute of Medicine (US) Panel on Micronutrients. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington (DC): National Academies Press (US); 1997.
7. Calvo MS, Moshfegh A, Tucker K. The impact of phosphorus on bone health. Adv Nutr. 2014;5(1):104–13.
8. Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ. Modern Nutrition in Health and Disease. 11th ed. Philadelphia: Lippincott Williams & Wilkins; 2014.
9. National Institutes of Health. Phosphorus: information in Spanish [Internet]. Office of Dietary Supplements; 2022 [accessed 1 April 2025].