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
Phosphorus tends to be in high protein foods so plant-based sources include legumes, nuts, seeds, and whole grains
Phosphorus Content (mg)
Black beans, cooked, 1 cup
Pinto beans, cooked, 1 cup
Soy milk, 1 cup
Brown rice, cooked, 1 cup
Quinoa, cooked, 1 cup
Tofu, firm, 1/2 cup
Almonds, 1 oz (~23)
Pistachios, 1 oz (~49)
Sunflower seeds, 1 oz
Low blood calcium levels
References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.
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