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?
Age | Male | Female | Pregnancy | Lactation |
---|---|---|---|---|
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.
Type of seafood | Amount of phosphorous present per 3 ounces or 85 grams |
---|---|
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:
Dairy products | Amount of phosphorous |
---|---|
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
Phosphorus per cup | Phosphorus per 100 grams | Phosphorus per 200 calories |
---|---|---|
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.
Phosphorus in a 6 oz chicken breast | Phosphorus per 100 grams of chicken breasts | Phosphorus per 200 calories of chicken breasts |
---|---|---|
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
Phosphorus per 1 oz | Phosphorus per 100 grams | Phosphorus per 200 calories |
---|---|---|
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 grains | Phosphorous per cooked cup |
---|---|
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.
Phosphorus per cup of quinoa | Phosphorus per 100 grams of quinoa | Phosphorus per 200 calories of quinoa |
---|---|---|
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
Soybeans | Amount of phosphorous |
---|---|
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.
QUESTION
See AnswerPeople 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:
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Health Solutions From Our Sponsors
Healthy Foods High in Phosphorus. https://www.webmd.com/diet/foods-high-in-phosphorus#1
Phosphorus. https://ods.od.nih.gov/factsheets/Phosphorus-HealthProfessional/
Top 10 Foods Highest in Phosphorus. https://www.myfooddata.com/articles/high-phosphorus-foods.php
Phosphorus and Your Diet. https://www.kidney.org/atoz/content/phosphorus
Lawrence TE, Dikeman ME, Hunt MC, Kastner CL, Johnson DE. Staged injection marination with calcium lactate, phosphate and salt may improve beef water-binding ability and palatability traits. Meat Sci. 2003 Nov;65(3):967-72. https://pubmed.ncbi.nlm.nih.gov/22063676/
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