Phosphorus

Written by Sky Taylor, Diet Bites


Best Food Sources

Brewer's yeast, sardines, milk, cheese, sardines.

Deficiency Signs & Symptoms of Phosphorus

Loss of appetite, fatigue, bone pain, frequent infections.

Toxicity Signs & Symptoms of Phosphorus

Diarrhea, nausea, vomiting, gastric disturbances, abdominal pain, abdominal spasms.

Purpose in the Body

Energizer promotes bone health necessary absorber for  B Complex vitamins.

Recommended Daily Allowance (RDA) for Phosphorus

Up to 6 months old, 100 milligrams

7 to 12 months old - 275 milligrams

1 to 3 years old, 460 milligrams

4 to 8 years old, 500 milligrams

Males and Females 9 to 13 years old, 1,250 milligrams

Males and Females 14 to 18 years old, 1.250 milligrams

Males and Females 19 and older, 700 milligrams

Pregnant females 14 to 18 years old, 1,250 milligrams

Pregnant females 19 and older, 700 milligrams

Lactating females 14 to 18 years old, 1,250 milligrams

Lactating females 19 and older, 700 milligrams

Therapeutic Benefits

May help in strengthening endurance.

Foods & Drinks Containing Phosphorus

Food - Based on 1 cup unless stated.

Milligrams

Food - Based on 1 cup unless stated.

Milligrams

Fish, rockfish, Pacific, cooked, dry heat  - 1 fillet

370

Cornmeal, self-rising, yellow

860

Cheese, cottage, lowfat, 2% milkfat

368

Milk, canned, condensed, sweetened

774

Fish, tuna salad

365

Wheat flour, white, all-purpose, self-rising

744

Milk shakes, thick vanilla - 11 fl oz

360

Oat bran, raw

690

Lentils, mature seeds, cooked, boiled, without salt

356

Snacks, trail mix, regular

565

Yogurt, plain, skim , 13 grams protein per 8 oz

356

Fast Foods, biscuit, with egg and sausage - 1

562

Fast foods, cheeseburger; single, large patty

353

Cheese sauce, prepared from recipe

556

KELLOGG'S ALL-BRAN - 1/2 cup serving

345

Milk, canned, evaporated

512

Leavening agents, baking powder, l1 teaspoon

343

Milk, canned, evaporated, nonfat

499

Shake, fast food, chocolate, 16 fl oz

340

Pancakes,  butter, syrup - 2 pancakes

476

Macaroni and cheese, frozen entree

337

Fast foods, taco with beef, cheese, large

468

Turkey, all classes, giblets, cooked, simmered

335

Fish, halibut, Atlantic and Pacific, 1/2 fillet

456

Cheese, cottage, creamed, large or small curd

334

Leavening agents, baking powder, 1 teaspoon

456

Seeds, pumpkin, squash kernels, roasted, 1 oz

333

Cheese, ricotta, part skim milk

450

Seeds, sunflower seed kernels, dry roasted, 1 oz

327

Duck, meat only, cooked, roasted, 1/2 bird

449

Yogurt, plain, low fat, 12 grams protein per 8 ounce

327

Barley, pearled, raw

442

Shake, fast food, vanilla, 16 fl oz

326

Soup, clam chowder, new england

429

Fish, swordfish, cooked, dry heat, 1 piece

320

Wheat flour, whole-grain

428

Fast foods, hush puppies - 5

316

Soybeans, mature cooked, boiled, without salt

421

Crustaceans, crab, blue, canned

316

Bulgur, dry

420

Fast foods, hamburger; double, large patty, 1

314

Chicken, broilers or fryers, giblets, cooked

419

Fast foods, fish sandwich, tartar sauce, cheese - 1

311

1 fillet- Fish, haddock, cooked, dry heat

417

Fast foods, chicken, fried, boneless, six pieces

306

3 oz - Fish, sardine, Atlantic, canned in oil

417

Fast foods, taco with beef, cheese, lettuce, small

304

3 oz - Beef liver, cooked, pan-fried

412

Fast foods, shrimp, breaded, fried, 6 large shrimp

303

Buckwheat flour, whole-groat

404

Cheese, cottage, lowfat, 1% milkfat

303

Fish, flatfish (flounder and sole species), 1 fillet

392

Candies, white chocolate

299

Cheese, ricotta, whole milk

389

Turkey, all classes, meat only, cooked, roasted

298

Milk shakes, thick chocolate - 10.6 fl oz

378

Couscous, dry

294

Seeds, sunflower seed kernels - 1/4 cup

370

Vitamin Index

 

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