Phosphorus rich foods
An average adult human contains about 700 grams of the essential nutrient phosphorus in the form of phosphate, which is required for all known forms of life.
Biological molecules such as DNA and RNA include phosphate as a part of the structural framework of these molecules.
Living cells use phosphate to produce cellular energy in the form of adenosine triphosphate (ATP), which can be utilized to drive energy-consuming processes in the body.
Phospholipids are important structural components of all cell membranes.
Calcium phosphate salts assist in stiffening bones and teeth in the form of apatite. About 85% of the body’s phosphorus is in the bones and teeth. More on phosphorus here.
The recommended daily intake of dietary phosphorus for adults is 700 mg.
Normally you do not need to take phosphorus supplements.
Below is a list of foods having the highest content of phosphorus in milligrams (mg) per 100 grams of the food. The list also includes the number of kilocalories (kcal) and the phosphorus content in milligrams (mg) per kcal, and the list is sorted with respect to the latter with the highest values at the top.
As you can see there are many foods having a high phosphorus content per kcal. So if you are lacking in phosphorus, you could easily correct the deficiency by eating some of these foods.
The list is made using ECstep’s Personal Nutrition Data Program and includes more than 100 of the phosphorus richest foods. Commercial brand products are not included in this list.