Nutrition 101: Phosphorus | Food List

Phosphorus is a mineral that is part of every cell in the body.  About 85% of phosphorus in the body can be found in bones and teeth.

Recom​mended Intakes

The Dietary Reference Intakes (DRI) for phosphorus are shown below:

Age Group	Recommended Dietary Allowance (RDA) per Day1	Tolerable Upper Intake Level (UL) per Day 2*
Adults
19 to 70 years	700 mg	4000 mg
70 years and up	700 mg	3000 mg
Kids and Youth
1 to 3 years	460 mg	3000 mg
4 to 8 years	500 mg	3000 mg
9 to 13 years	1250 mg	4000 mg
14 to 18 years	1250 mg	4000 mg
Special Considerations
Pregnant women 14 to 18 years	1250 mg	3500 mg
Pregnant women 19 to 50 years	700 mg	3500 mg
Lactating women 14 to 18 years	1250 mg	4000 mg
Lactating women 19 to 50 years	700 mg	4000 mg

*This includes sources of phosphorus from food and supplements

What Does Phosphorus Do?

Phosphorus plays a critical role in the formation of bones and teeth. Next to calcium, phosphorus is the most abundant mineral in the body. These 2 important nutrients work closely together to build strong bones and teeth³.

Phosphorus is a primary component of ATP, a molecule the body uses to store energy. It also helps regulate many biochemical reactions by activating and deactivating enzymes⁴. Phosphorus works with potassium inside the cell to maintain proper fluid balance.

Phosphorus is needed for the growth⁵, maintenance, and repair of all tissues and cells, and for the production of the genetic building blocks, DNA and RNA. It is also a component of cell membranes.

Phosphorus also helps maintain normal acid-base balance (pH) by acting as one of the body’s most important buffers⁶. Additionally, phosphorus also plays a role in regulating oxygen delivery to the tissues of the body.

Dietary phosphorus deficiency is rare because it is so readily available in the food supply. Excessively high levels of phosphorus in the blood is also uncommon, but occur in those with advanced kidney disease or severe dysfunction of their calcium regulation.

Top Phosphorus-Rich Food Sources

Phosphorus-rich food sources are found in protein rich foods, such as meat, poultry, fish, eggs, dairy products, nuts, and legumes. Whole grains are also a source of phosphorus, and small amounts are found in fruits and vegetables.

Food	Phosphorus per serving
Sardines, canned in oil, 3 oz	442 mg
Pumpkin & squash seeds, without shell, 1/4 cup	432 mg
Processed cheese slices, cheddar, 1.5 oz	377 mg
All Bran cereal, 1 cup	350 mg
Rice Bran, raw, 20 g	335 mg
Scallops, cooked, 3 oz	305 mg
Salmon, canned, 3 oz	293 mg
Wheat bran, raw, 1/2 cup	270 mg
Venison, tenderloin, roased, 3 oz	269 mg
Milk, skim, 1 cup	261 mg
Yogurt, plain, 3/4 cup	261 mg
Cheddar cheese, 1.5 oz	256 mg
Sunflower seeds, shelled, 1/4 cup	241 mg
Pork, tenderloin, roasted, 3 oz	230 mg
Cheese, brick, 1.5 oz	226 mg
Buttermilk, 1 cup	212 mg
Pine nuts, 1/4 cup	197 mg
Oatmeal, cooked, 3/4 cup	171 mg
Yogurt, flavoured, 3/4 cup	167 mg

Nutrition Facts Label and the % Daily Value

In the United States: The Daily Value (DV) for phosphorus is 1,250 mg⁷ for ages 4 and older, which is higher than the RDA for adult males and females. The number you see on the Nutrition Facts label is a percentage calculated by dividing the amount of phosphorus in one serving of the food by the daily value. For example, 1/4 cup of pumpkin seeds, which contains 432 mg, has 35% of the daily value (DV) for phosphorus.

In Canada: The Daily Value for phosphorus is 1,250 mg⁸, which is more than the RDA for adult males and females. Using the same example as above, 1/4 cup of pumpkin seeds has 35% of the daily value for phosphorus. Listing the DV for phosphorus on the label is optional.

Sources

HealthCastle has strict sourcing guidelines. We reference peer-reviewed studies, scientific journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. 

1. Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. National Academies Press, 1997, https://www.ncbi.nlm.nih.gov/books/NBK109815/. ↩︎
2. National Center for Biotechnology Information. “Table J-9. Estimated Usual Intakes of Vitamin E from Food and Dietary Supplements: Adults 60 Years and Older.” Dietary Reference Intakes for Vitamin E, Vitamin C, Beta-Carotene, and Selenium, National Academies Press (US), 2000,
   https://www.ncbi.nlm.nih.gov/books/NBK545442/table/appJ_tab9/?report=objectonly. ↩︎
3. Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. National Academies Press, 1997, https://www.ncbi.nlm.nih.gov/books/NBK109815/. ↩︎
4. Elser, James J. “Phosphorus: a limiting nutrient for humanity?.” Current opinion in biotechnology 23.6 (2012): 833-838. https://doi.org/10.1016/j.copbio.2012.03.001 ↩︎
5. Elser, James J. “Phosphorus: a limiting nutrient for humanity?.” Current opinion in biotechnology 23.6 (2012): 833-838. https://doi.org/10.1016/j.copbio.2012.03.001 ↩︎
6. Grünberg, Walter. “Treatment of phosphorus balance disorders.” Veterinary Clinics: Food Animal Practice 30.2 (2014): 383-408. https://www.vetfood.theclinics.com/article/S0749-0720(14)00025-5/abstract ↩︎
7. U.S. Food and Drug Administration. “Daily Value on the Nutrition and Supplement Facts Labels.” FDA, 6 Feb. 2024, https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels ↩︎
8. Health Canada. “Table of Daily Values.” Government of Canada, 19 Jan. 2022, https://www.canada.ca/en/health-canada/services/technical-documents-labelling-requirements/table-daily-values.html. ↩︎