Phosphorus
Works with calcium for bone health. Also involved in energy production, DNA synthesis, and acid-base balance.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (mg/day) | Upper Limit (mg/day) |
|---|---|---|
| Children 1-3 years | 460 | — |
| Children 4-8 years | 500 | — |
| Males 9-13 years | 1,250 | — |
| Females 9-13 years | 1,250 | — |
| Males 14-18 years | 1,250 | — |
| Females 14-18 years | 1,250 | — |
| Males 19-30 years | 700 | 4,000 |
| Females 19-30 years | 700 | 4,000 |
| Males 31-50 years | — | — |
| Females 31-50 years | — | — |
| Males 51-70 years | 700 | — |
| Females 51-70 years | 700 | — |
| Males 70+ years | 700 | 3,000 |
| Females 70+ years | 700 | 3,000 |
| Pregnancy | 700 | — |
| Lactation | 700 | — |
Top Foods Highest in Phosphorus
Amount per 100g serving. Values in mg per 100g.
Foods Highest in Phosphorus (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Leavening agents, baking powder, double-acting, straight pho | 9,918 mg | Baked Products |
| 2 | Leavening agents, baking powder, low-sodium | 6,869 mg | Baked Products |
| 3 | Puddings, all flavors except chocolate, low calorie, instant | 2,368 mg | Sweets |
| 4 | Leavening agents, baking powder, double-acting, sodium alumi | 2,191 mg | Baked Products |
| 5 | Seeds, cottonseed meal, partially defatted (glandless) | 1,684 mg | Nut and Seed Products |
| 6 | Rice bran, crude | 1,677 mg | Cereal Grains and Pasta |
| 7 | Puddings, chocolate flavor, low calorie, instant, dry mix | 1,660 mg | Sweets |
| 8 | Beverages, Cocoa mix, low calorie, powder, with added calciu | 1,630 mg | Beverages |
| 9 | Seeds, cottonseed flour, partially defatted (glandless) | 1,597 mg | Nut and Seed Products |
| 10 | Seeds, cottonseed flour, low fat (glandless) | 1,587 mg | Nut and Seed Products |
| 11 | Seeds, hemp seed, hulled | 1,520 mg | Nut and Seed Products |
| 12 | Beverages, nutritional shake mix, high protein, powder | 1,429 mg | Beverages |
| 13 | Smelt, dried (Alaska Native) | 1,400 mg | American Indian/Alaska Native Foods |
| 14 | Whey, acid, dried | 1,349 mg | Dairy and Egg Products |
| 15 | Beverages, Protein powder whey based | 1,321 mg | Beverages |
| 16 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat | 1,314 mg | Breakfast Cereals |
| 17 | Gelatin desserts, dry mix, reduced calorie, with aspartame | 1,293 mg | Sweets |
| 18 | Gelatin desserts, dry mix, reduced calorie, with aspartame, | 1,293 mg | Sweets |
| 19 | Beverages, Protein powder soy based | 1,272 mg | Beverages |
| 20 | Beverages, fruit-flavored drink, dry powdered mix, low calor | 1,239 mg | Beverages |
Health Effects of Phosphorus
Phosphorus is the second most abundant mineral in the body, critical for bone and tooth structure (as hydroxyapatite), energy metabolism (ATP), DNA/RNA structure, and acid-base balance.
Phosphorus deficiency (hypophosphatemia) causes muscle weakness, bone pain, rickets/osteomalacia, and impaired cellular function. Rare from dietary causes; more common with refeeding syndrome.
Excess phosphorus (especially from food additives) can impair calcium balance and contribute to bone loss. High serum phosphorus is a cardiovascular risk factor in kidney disease.
Absorption & Interactions
Absorbed in the small intestine at 55-70% efficiency via both active (sodium-phosphate cotransporter, vitamin D-dependent) and passive transport. Absorption is highly efficient from animal foods.
Estimated Phosphorus Adequacy by Country
Estimated from national food supply composition (FAO food balance sheets). Shows food supply availability relative to Estimated Average Requirement (EAR), not actual intake. Does not account for fortification, supplements, or distribution inequality.
Other Minerals
Frequently Asked Questions
How much Phosphorus do I need per day?
Adult males need 700 mg/day and adult females need 700 mg/day.
Which food has the most Phosphorus?
The food highest in Phosphorus is Leavening agents, baking powder, double-acting, straight phosphate with 9,918 mg per 100g.
What does Phosphorus do in the body?
Works with calcium for bone health. Also involved in energy production, DNA synthesis, and acid-base balance.