What Does Phosphorus Do?

Next to calcium, phosphorus is the most abundant mineral in the body. These 2 important nutrients work closely together to build strong bones and teeth.

Phosphorous is Also Important for:

  • Filtering out waste in the kidneys
  • Playing an essential role in how the body stores and uses energy
  • Reducing muscle pain after a workout
  • Helping the body balance and use other vitamins and minerals (vitamin D, iodine, magnesium, zinc)

Signs of Deficiency (uncommon):

  • Loss of appetite
  • Anxiety
  • Bone pain
  • Fragile bones
  • Stiff joints
  • Fatigue
  • Irregular breathing
  • Numbness and weakness

Signs of Toxicity (more common):

  • Too much phosphorus is generally caused by kidney disease or by consuming too much dietary phosphorus and not enough dietary calcium. As the amount of phosphorus you eat rises, so does the need for calcium. The delicate balance between calcium and phosphorus is necessary for proper bone density and prevention of osteoporosis.
  • Too much phosphorous can also increase the risk of cardiovascular disease.

How Much Do You Need?

Life Stage Amount
1-3 yrs 460 mg
4-8 yrs 500 mg
9-18 yrs 1,250 mg
19+ yrs 700 mg


Source

Nutrition Guide: Phosphorus

Whole foods with the highest amounts of phosphorus…

  • All
  • Beans & Legumes
  • Eggs & Dairy
  • Fruits
  • Grains
  • Herbs & Spices
  • Nuts & Seeds
  • Poultry & Meats
  • Seafood
  • Vegetables
Scallops
Amount: 4 oz (113 g) steamed
Phosphorus: 483
Soybeans
Amount: 1 cup cooked (172 g)
Phosphorus: 421
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Phosphorus: 398
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Phosphorus: 378
Salmon
Amount: 4 oz (113 g) wild, broiled
Phosphorus: 365
Lentils
Amount: 1 cup cooked (198 g)
Phosphorus: 356
Shrimp
Amount: 4 oz (113 g) lg steamed
Phosphorus: 347
Tempeh
Amount: 4 oz (113 g)
Phosphorus: 287
Quinoa
Amount: 1 cup cooked
Phosphorus: 281
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Phosphorus: 276
Chia Seeds
Amount: 2 tbs (28 g)
Phosphorus: 265
Edamame
Amount: 1 cup (155 g)
Phosphorus: 262
Navy Beans
Amount: 1 cup cooked (182 g)
Phosphorus: 262
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Phosphorus: 261
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Phosphorus: 259
Pinto Beans
Amount: 1 cup (171 g)
Phosphorus: 251
Kidney Beans
Amount: 1 cup (177 g)
Phosphorus: 244
Black Beans
Amount: 1 cup cooked
Phosphorus: 241
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Phosphorus: 240
Cashews
Amount: .25 cup (40 g)
Phosphorus: 237
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Phosphorus: 233
Sunflower Seeds
Amount: .25 cup (35 g)
Phosphorus: 231
Sesame Seeds
Amount: .25 cup dried (36 g)
Phosphorus: 226
Tofu
Amount: 4 oz (113 g)
Phosphorus: 215
Lima Beans
Amount: 1 cup (188 g) cooked
Phosphorus: 209
Oats
Amount: .25 cup uncooked (39 g)
Phosphorus: 204
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Phosphorus: 204
Split Peas
Amount: 1 cup cooked (196 g)
Phosphorus: 194
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Phosphorus: 185
Millet
Amount: 1 cup cooked (174 g)
Phosphorus: 174
Brown Rice
Amount: 1 cup cooked (195 g)
Phosphorus: 162
Barley
Amount: .33 cup dry (61.3 g)
Phosphorus: 162
Green Peas
Amount: 1 cup (138 g)
Phosphorus: 161
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Phosphorus: 145
Peanuts
Amount: .25 cup (36.5 g)
Phosphorus: 137
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Phosphorus: 125
Potatoes
Amount: 1 cup baked (173 g)
Phosphorus: 121
Buckwheat
Amount: 1 cup cooked (168 g)
Phosphorus: 118
Almonds
Amount: .25 cup (23 g)
Phosphorus: 111
Sweet Potato
Amount: 1 cup (200 g)
Phosphorus: 108
Broccoli
Amount: 1 cup (156 g)
Phosphorus: 105
Walnuts
Amount: .25 cup (30 g)
Phosphorus: 104
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Phosphorus: 102
Spinach
Amount: 1 cup (30g)
Phosphorus: 101
Asparagus
Amount: 1 cup (180g)
Phosphorus: 92
Flaxseeds
Amount: 2 tbs ground (14 g)
Phosphorus: 90
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Phosphorus: 87
Mushrooms, Crimini
Amount: 1 cup (72 g)
Phosphorus: 86.4
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Phosphorus: 86
Avocados
Amount: 1 cup, sliced (146g)
Phosphorus: 78
Onions
Amount: 1 cup cooked (210 g)
Phosphorus: 74
Summer Squash
Amount: 1 cup cooked (180 g)
Phosphorus: 70
Beets
Amount: 1 cup (170g)
Phosphorus: 65
Collard Greens
Amount: 1 cup cooked (190 g)
Phosphorus: 61
Corn, Yellow
Amount: 1 cooked (77 g)
Phosphorus: 59
Mustard Greens
Amount: 1 cup cooked (140 g)
Phosphorus: 59
Swiss Chard
Amount: 1 cup cooked (175 g)
Phosphorus: 58
Cabbage
Amount: 1 cup (150 g)
Phosphorus: 50
Bok Choy
Amount: 1 cup cooked (170 g)
Phosphorus: 49
Fennel
Amount: 1 cup raw (87 g)
Phosphorus: 44
Tomatoes
Amount: 1 cup (180 g)
Phosphorus: 43
Carrots
Amount: 1 cup (122 g)
Phosphorus: 43
Turnip Greens
Amount: 1 cup cooked (144 g)
Phosphorus: 42
Cauliflower
Amount: 1 cup (124 g)
Phosphorus: 40
Winter Squash
Amount: 1 cup cooked (205 g)
Phosphorus: 39
Kale
Amount: 1 cup (130 g)
Phosphorus: 36
Green Beans
Amount: 1 cup (125 g)
Phosphorus: 36
Raspberries
Amount: 1 cup fresh (123 g)
Phosphorus: 36
Strawberries
Amount: 1 cup (144 g)
Phosphorus: 35
Grapes
Amount: 1 cup (151 g)
Phosphorus: 30
Romaine Lettuce
Amount: 2 cups (94 g)
Phosphorus: 28
Papaya
Amount: 1 medium (276 g)
Phosphorus: 28
Miso
Amount: 1 tbs (17 g)
Phosphorus: 27
Bananas
Amount: 1 medium (118 g)
Phosphorus: 26
Cucumber
Amount: 1 cup raw (104 g)
Phosphorus: 25
Bell Peppers
Amount: 1 cup (92 g)
Phosphorus: 24
Cantaloupe
Amount: 1 cup (160 g)
Phosphorus: 24
Celery
Amount: 1 cup raw (101 g)
Phosphorus: 24
Kiwifruit
Amount: 1 2" fresh (69 g)
Phosphorus: 23
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Phosphorus: 21
Pears
Amount: 1 medium (178 g)
Phosphorus: 21
Apple
Amount: 1 Medium (182 g)
Phosphorus: 20
Blueberries
Amount: 1 cup (148 g)
Phosphorus: 18
Mangos
Amount: 1 cup (165 g)
Phosphorus: 18
Oranges
Amount: 1 medium (131 g)
Phosphorus: 18
Parsley
Amount: .5 cup (30.4 g)
Phosphorus: 18
Sea Vegetables
Amount: 1 tbs dried (5 g)
Phosphorus: 18
Leeks
Amount: 1 cup cooked (104 g)
Phosphorus: 18
Watermelon
Amount: 1 cup (152 g)
Phosphorus: 17
Eggplant
Amount: 1 cup cooked (99 g)
Phosphorus: 15
Pineapple
Amount: 1 cup (165 g)
Phosphorus: 13
Cranberries
Amount: 1 cup fresh (100 g)
Phosphorus: 13
Basil
Amount: .5 cup (21 g)
Phosphorus: 12
Plums & Prunes
Amount: 1 fresh (66 g)
Phosphorus: 11
Grapefruit
Amount: .5 medium (128 g)
Phosphorus: 10
Apricots
Amount: 1 whole (35 g)
Phosphorus: 8
Figs
Amount: 1 medium fresh (50 g)
Phosphorus: 7
Arugula
Amount: .5 cup (10 g)
Phosphorus: 5.2
Lemons & Limes
Amount: .25 cup (61 g)
Phosphorus: 5
Olives, Black
Amount: 1 cup (134 g)
Phosphorus: 4
Cilantro
Amount: .5 cup (8 g)
Phosphorus: 4