Phosphorus is a mineral important for human health. It is found in every cell of the body and is the second most abundant mineral after calcium. Chicken, a widely consumed protein source, contains varying amounts of this mineral depending on the cut and preparation.
Phosphorus Content in Chicken
The phosphorus content in chicken varies across different cuts and is also influenced by preparation methods and the presence of additives. For instance, chicken breast, considered white meat, contains approximately 258 mg of phosphorus per 100-gram serving. In contrast, chicken thighs, which are dark meat, have a lower phosphorus content, around 155 mg per 100-gram serving. Chicken legs contain about 202 mg per 100-gram serving.
Dark meat generally has more vitamins and minerals, including phosphorus, compared to white meat, due to higher myoglobin content. The inclusion of bones can also affect the phosphorus content, as a significant portion of the body’s phosphorus is stored in bones and teeth.
Preparation methods can also impact the final phosphorus content. Processed chicken products, such as breaded breast strips or patties, often have higher phosphorus levels due to added phosphate additives. These additives can increase phosphorus content by an average of 84 mg per 100g for breaded breast strips, with variations ranging from 59 to 165 mg per 100g for breast patties.
Role of Phosphorus in the Body
Phosphorus contributes to various physiological processes within the human body. A primary function of phosphorus is its involvement in the formation and maintenance of strong bones and teeth. It works in conjunction with calcium to build the main structural component of bones and tooth enamel, known as hydroxyapatite.
Beyond skeletal health, phosphorus is integral to the body’s energy production system. It is a component of adenosine triphosphate (ATP), which is the body’s primary molecule for storing and transferring energy within cells. Phosphorus also contributes to the structure of cell membranes in the form of phospholipids and plays a part in the synthesis of DNA and RNA, which are the body’s genetic materials. It also assists in the regulation of gene transcription, activation of enzymes, and maintenance of normal pH levels in extracellular fluid.
Managing Phosphorus in Your Diet
The recommended dietary allowance (RDA) for phosphorus in adults aged 19 years and older is 700 mg per day. Most healthy individuals in the United States consume sufficient phosphorus through their diet. High phosphorus intakes rarely cause issues in healthy individuals, and the tolerable upper intake level (UL) for adults aged 19-70 years is 4,000 mg per day.
However, both phosphorus deficiency and excess can have implications for health. Deficiency, termed hypophosphatemia, is uncommon but can lead to symptoms like muscle weakness, fatigue, and bone pain, potentially affecting bone density over time. Conversely, high levels of phosphorus, known as hyperphosphatemia, are more concerning, particularly for individuals with impaired kidney function. Healthy kidneys efficiently remove excess phosphorus, but when kidney function declines, phosphorus can accumulate in the blood. This buildup can disrupt the balance with calcium, potentially leading to calcium being pulled from bones, weakening them, and increasing the risk of cardiovascular issues.
Chicken can fit into a balanced diet, even for those monitoring phosphorus levels. When managing phosphorus intake, especially for individuals with kidney conditions, it is advisable to choose natural, unprocessed chicken cuts rather than those with added phosphate additives. Natural phosphorus from animal and plant foods is absorbed less readily by the body compared to inorganic phosphorus additives found in processed foods. Consulting with a registered dietitian can provide personalized guidance on balancing phosphorus intake from various food sources to meet individual dietary needs.