Kristen Zaier, ​​Plant-Based RD

​How Much Phosphorus Do I Need?


  • ​RDA for Adults is 700 mg/d

  • Upper Safe Limit for Adults 18-70 is 4 g/d

  • Upper Safe Limit for Adults >70 is 3 g/d


Why Do I Need Phosphorus?


  • Phosphorus is important to the mineralization of bones and teeth

  • Phosphorus is needed for energy metabolism

  • Phosphorus is part of every cell in the body

  • Phosphorus is needed to make the genetic material DNA and RNA


Plant-Based Sources


  • Phosphorus tends to be in high protein foods so plant-based sources include legumes, nuts, seeds, and whole grains


Food

Phosphorus Content (mg)

Black beans, cooked, 1 cup

241

Pinto beans, cooked, 1 cup

251

Soy milk, 1 cup

104

Brown rice, cooked, 1 cup

162

Quinoa, cooked, 1 cup

281

Tofu, firm, 1/2 cup

239

Almonds, 1 oz (~23)

136

Pistachios, 1 oz (~49)

133

Sunflower seeds, 1 oz

327



Deficiency Symptoms


  • Weakness

  • Bone pain


Toxicity Symptoms


  • Low blood calcium levels



Phosphorus

References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.