These Foods Are High in Phosphorus for Healthy Bones, Cells, and Energy

Don't worry, most of us eat enough of these phosphorus foods regularly.

What Is Phosphorus?

Phosphorus is one of the essential minerals that your body needs to function optimally, says Nijya Noble, MS, RDN, LD, registered dietitian and owner of NK Fitness. Your body stores phosphorus mainly in your bones and teeth, explains Lauren Twigge, MCN, RD, registered dietitian and owner of Lauren Twigge Nutrition, alongside another key nutrient for bone and teeth health, calcium.

More often than not, most people in the U.S, are getting enough phosphorus daily from the foods we eat, Noble says. It’s not a nutrient that you’re likely to develop a deficiency for, because phosphorus is found in protein-rich foods like meat, eggs, chicken, and dairy, and in processed baked goods like bread and tortillas, which form a large part of the typical American diet.

The Role of Phosphorus in Your Body and Overall Health?

The crystals that make up your bones and teeth and provide the strong structure of these hard tissues are made up of phosphorus and calcium, Noble says.

Phosphorus is also a component in ATP, adenosine triphosphate, which is the main way that your body stores energy, Twigge explains. ATP provides the energy your cells need to perform their many important functions. To put it simply, “without phosphorus, your body would have almost no energy,” Twigge says.

Phosphorus also helps keep your blood pH within the normal range, so that all the enzymes involved in the multitude of cell processes are able to work properly. This essential mineral is needed to build new cells, “helping to filter waste, repair tissue cells, regulate the normal function of nerves and muscles, produce DNA and RNA, and maintain a regular heartbeat,” Noble says.

Related: 6 Foods and Drinks That Support Bone Health (Besides a Glass of Milk)

Who Should Be Careful About Their Phosphorus Intake?

Individuals with chronic kidney disease might need to monitor their phosphorus intake. “The kidneys regulate your body’s phosphorus level, so if your kidneys are not working properly, they will not be able to remove phosphorus as well, and this can cause phosphorus to build up in the body,” Noble explains. This build-up of phosphorus can lead to weakened bones and deposits of hard calcium to be found in your blood vessels, heart and lungs.

If your bloodwork is showing that you have abnormally high phosphate levels, your healthcare team is likely to monitor your phosphorus intake more closely, especially because phosphorus is so widely present in foods in America, Twigge says.

An important thing to note: If you have chronic kidney disease, it doesn’t mean that you need to completely cut out all the phosphorus-rich foods listed down below. First discuss your situation with your doctor and/or dietitian, and work to limit your phosphorus intake together with them in a safe and healthy way.

Daily Recommended Value of Phosphorus

For healthy adults aged 19 years and above, the Recommended Dietary Allowance (RDA) of phosphorus is 700 milligrams per day. For children and teens aged nine to 18 years old, the RDA is 1250 milligrams per day. Why do children and teens need more phosphorus? According to Twigge, adolescents are in a process of rapid growth, and so are in the process of developing and building up their bone mass.

Health Risks of Inadequate and Excessive Phosphorus Intake

As mentioned before, it is rare in the U.S. for people to be deficient in phosphorus, say both Noble and Twigge, due to its widespread availability across different foods, and its use as a food additive in processed foods. But while rare, deficiency can happen, says Noble, particularly if you have a chronic disease like diabetes or hyperparathyroidism. When your body is deficient in phosphorus, it can lead to weakened bones, bone pain, appetite loss, fatigue, muscle weakness, and poor balance and coordination.

As for whether too much phosphorus is a bad thing, scientific studies have yet to come to a consensus on whether or not high phosphorus intakes of ≥ 1000 milligrams per day is linked to negative effects on your heart, kidney, and bone health (in otherwise healthy people). Unless you have a chronic health condition that affects your body’s ability to regulate its phosphorus levels, it is uncommon for high phosphorus intakes to cause any health issues.

In saying that, it is best to keep your daily intake below the Tolerable Upper Intake Level of 4000 milligrams for healthy adults aged 19 to 70 years, and aim for the RDA of 700 mg per day.

Animal vs. Plant Sources of Phosphorus

Your body is able to absorb the phosphorus from animal-based products better than plant-based sources, Twigge says, but this doesn’t mean that vegans and vegetarians won’t be able to meet their daily phosphorus requirements from their diet. Remember, there is phosphorus available in many food additives to help preserve a lot of the bakery products found in the U.S. So, instead of only having nuts and legumes, you can include phosphorus-enriched items like breads and tortillas in your regular diet? In Twigge’s opinion, the best thing you can do as a plant-based eater to ensure that you get enough phosphorus is to consume a large variety of foods.

Foods High in Phosphorus

Top Animal Sources of Phosphorus

Meat and Poultry

A 3-ounce serving of chicken breast or lean beef mince provides up to 15 percent of the DV of phosphorus (182 milligrams and 172 milligrams respectively). Check out our favorite easy chicken and beef recipes for some kitchen inspiration.

Salmon

Besides being an omega-3 powerhouse, a 3-ounce serve of salmon provides 17 percent of the DV of phosphorus (214 milligrams).

Dairy Products

Dairy products are a leading source of phosphorus in the American diet, Twigge says. A 6-ounce serving of yogurt provides 20 percent of the DV of phosphorus (245 milligrams), 1 cup of milk provides 18 percent of the DV of phosphorus (226 milligrams), and a 1.5-ounce serve of cheese gives you 16 percent of the DV (197 milligrams).

Eggs

One of the easiest proteins to cook, one egg provides you with 7 percent of the DV of phosphorus (86 milligrams).

Top Plant Sources of Phosphorus

Potatoes

Boiled, mashed, or added to a stew, potatoes are a high-phosphorus starch you already love. One medium potato with the skin on gives you 10 percent of the DV of phosphorus (123 milligrams).

Whole grains

Not only are they great for your gut health, half a cup of cooked brown rice provides 8 percent of the DV of phosphorus (102 milligrams), and half a cup of cooked oatmeal provides 7 percent of the DV (90 milligrams).

Breads and Tortillas

As previously mentioned, processed bakery products are a primary contributor of phosphorus to the American diet. One medium corn tortilla provides 7 percent of the DV of phosphorus (82 milligrams) and 1 slice of whole wheat bread gives you 5 percent of the DV (60 milligrams).

Nuts

A handful of nuts always makes for a great snack. A quarter cup of cashews, almonds or pistachios provides 20 percent of the DV of phosphorus (150 milligrams).

Beans and Legumes

A great protein source if you’re cooking plant-based meals, half a cup of cooked lentils provides 14 percent of the DV of phosphorus (178 milligrams) and half a cup of cooked kidney beans provides 9 percent of the DV (115 milligrams).

Related: 8 Foods Rich in Magnesium—According to RDs

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