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Phosphorus is abundantly present in seafood, which also contains omega-3 fatty acids and other essential nutrients.
Normal phosphorus levels are considered between 2.5 to 4.5 mg/dL. Too much phosphorus in your blood can pull calcium out of your bones, weakening them.
Additionally, excess phosphorus and calcium can also affect your heart, eyes, lungs, and blood vessels by getting deposited there, which can increase your risk of a stroke or heart attack. The condition may also become life-threatening.
What is the recommended dietary allowance for phosphorous?
Birth to 6 months
100 mg
100 mg
–
–
7 to 12 months
275 mg
275 mg
–
–
1 to 3 years
460 mg
460 mg
–
–
4 to 8 years
500 mg
500 mg
–
–
9 to 13 years
1,250 mg
1,250 mg
–
–
14 to 18 years
1,250 mg
1,250 mg
1,250 mg
1,250 mg
19+ years
700 mg
700 mg
700 mg
700 mg
People with kidney disease should limit their phosphorous intake or completely avoid foods with it according to their doctor’s advice. In the case of kidney failure, the kidneys cannot effectively remove phosphorus from the body, leading to its accumulation in the body.
12 foods high in phosphorus
1. Seafood
Phosphorus is abundantly present in seafood. Seafood has omega-3 fatty acids that are essential for heart and brain health.
Halibut
244 mg
Scallops
201 mg
Tuna (yellowfin)
333 mg
Cooked cuttlefish
493 mg
Carp
451 mg
Sardines
411 mg
Pollock
410 mg
Clams
287 mg
Salmon
274 mg
Catfish
258 mg
Mackerel
236 mg
Crab
238 mg
Crayfish
230 mg
2. Dairy
Apart from being rich in phosphorous, dairy products have the following vitamins and minerals in abundance:
Whole milk (1 cup)
246 mg
Reduced-fat milk (1 cup)
247 mg
Cheese (1 oz, cheddar)
136 mg
Cottage cheese (100 grams)
159 mg
Yogurt, low fat (one cup)
353 mg
3. Beans and lentils
Beans and lentils have phosphorus in abundance, even with reduced absorption. Aside from phosphorous, they are rich in:
- Folate
- Fiber
- Magnesium
- Copper
356 mg (29 percent of the DV)
180 mg (14 percent of the DV)
310 mg (25 percent of the DV)
Some beans high in phosphorous are:
- Small white beans
- Great northern beans
- Chickpeas
4. Poultry
Poultry is an excellent source of phosphorous.
410 mg (33 percent of the DV)
241 mg (19 percent of the DV)
307 mg (25 percent of the DV)
Other poultry meats high in phosphorous include:
- Lean ground turkey
- Turkey breast
- Chicken thigh
5. Peas
Peas are high in phosphorous like beans and lentils. They provide 94 mg of phosphorous. About 50 percent is absorbed by the body.
Apart from phosphorous, peas have:
- Vitamin K
- Manganese
- Folate
- Fiber
- Vitamin C
- Copper
- Catechin
- Epicatechin
- Alpha-linoleic omega-3 fatty acids
6. Squash and pumpkin seeds
350 mg (28 percent of the DV)
1233 mg (99 percent of the DV)
441 mg (35 percent of the DV)
Other nuts and seeds high in phosphorous are:
- Hemp seeds
- Chia seeds
- Brazil nuts
Nuts and seeds are rich in antioxidants, omega-3 fats, and other heart-healthy minerals.
7. Whole grains
Whole grains are a rich source of phosphorous, especially wheat, oats, and rice. Phosphorous is mainly present in the outer layer of the whole grain. Refined grains do not contain these layers and hence, lack phosphorous. Whole grains have these layers intact, so they have a high amount of phosphorous.
Whole wheat
291 mg
Oats
180 mg
Rice
87 mg
Phosphorous is mostly present as phytic acid, which is not readily absorbed. Soaking, sprouting, or fermenting breaks down phytic acid and makes phosphorus ready for absorption.
8. Quinoa
Quinoa has plenty of phosphorous.
281 mg (22 percent of the DV)
152 mg (12 percent of the DV)
253 mg (20 percent of the DV)
Quinoa is abundant in the following nutrients:
- Protein
- Vitamin E
- Omega-6
- Polyphenols
- Phytosterols
- Flavonoids
9. Pork
Pork tenderloin has the most amount of phosphorous, and pork chops have the least. Bacon has a slightly better amount of phosphorous. A three-ounce or 85 grams cooked pork contains 25 to 32 percent of the recommended dietary intake of phosphorous depending on the cut.
The cooking method can affect the phosphorous content of pork. Different ways of cooking methods and the amount of phosphorus preserved are:
- Dry heat cooking preserves 90 percent of the phosphorus
- Boiling can minimize phosphorus levels by roughly 25 percent
10. Soy
Mature soybeans
172 grams
Fermented soy products
212 mg
Tofu and soy milk
84 mg
11. Processed meats
Beef, lamb, pork, and chicken products are often injected with phosphate additives to keep the meat tender and juicy. These phosphorous are nearly 100 percent absorbable and can provide 300 to 1000 mg of phosphorous per day.
12. Baked goods
Baked goods may have phosphate additives as leavening agents, and they include:
- Biscuits
- Pancake mixes
- Toaster pastries
Look out for ingredients with the word phosphate to know if the item consists of phosphorous. Excess phosphorous intake can cause bone loss and increase the risk of death.
People at risk of a phosphorus deficiency
The following people are at high risk of experiencing phosphorous deficiency:
- Alcoholics: Alcohol can absorb phosphorus supplies from bones, causing depleted phosphorous levels in the body.
- Consuming salt substitutes: Salt substitutes with potassium may decline phosphorus levels in the long term.
- Athletes: Athletes who run long distances may lose electrolytes via sweat. Thus, they need to replenish their electrolyte levels, including phosphorous.
- Dehydration: Dehydration could be caused by alcohol or diarrhea. Other reasons leading to dehydration need to be corrected immediately to prevent the loss of sodium, potassium, magnesium, and phosphorus.
Drugs that may lower phosphorus levels:
- Cyclosporine (immune suppressant)
- Digoxin or Lanoxin (cardiac glycosides)
- Heparins (blood-thinning drugs)
- Ibuprofen or Advil (nonsteroidal anti-inflammatory drugs)
- Antacids with aluminum, calcium, or magnesium can hinder phosphorus absorption in the digestive system.
- Anticonvulsants, such as phenobarbital and carbamazepine or Tegretol, can reduce the phosphorous level in the body by creating enzymes that obstruct phosphorous absorption.
- Bile acid sequestrants lower cholesterol levels in the blood and can prevent the absorption of phosphorous from the body.
- Corticosteroids, such as prednisone or Medrol (methylprednisolone), can raise phosphorous excretion in the urine.
- High doses of insulin may lower phosphorus absorption.
- Angiotensin-converting enzyme (ACE) inhibitors may lower phosphorous levels and include:
