Nutrient glossary
What is phosphorus?
Phosphorus pairs with calcium in bone and carries energy in every cell as part of ATP.
Reviewed 20 July 2026. General information, not medical advice.
The short version
About 85% of your phosphorus is in bone with calcium; the rest runs the energy currency of cells (ATP), cell membranes and DNA. It travels with protein, so meat, fish, dairy, eggs, beans and nuts make deficiency rare in anyone eating enough.
People with kidney disease may be asked to limit it, which is the main reason to know where it concentrates.
Daily reference
550 mg a day
The adult reference is 550 mg a day.
This is the fixed adult reference used across these pages. In the app, your amount adjusts to your body and way of eating.
Best food sources of phosphorus
Full ranking| Food | Per serving | Per 100g |
|---|---|---|
| Hemp Seeds | 495 mg | 1,650 mg |
| Sardines (canned) | 451 mg | 490 mg |
| Tuna Steak | 433 mg | 333 mg |
| Pizza (cheese) | 428 mg | 200 mg |
| Beef Liver | 422 mg | 497 mg |
| Halibut | 402 mg | 287 mg |
| Haddock | 389 mg | 278 mg |
| Chicken Breast | 388 mg | 228 mg |
Common questions
- Who needs to watch phosphorus?
- Mainly people with reduced kidney function, on medical advice. For everyone else, normal protein-containing food covers it safely.
- Which foods are highest in phosphorus?
- Cheese, tinned fish with bones, pumpkin seeds, meat, oats and lentils are all dense sources.