Phosphorus serves as the main regulator of energy metabolism in cells, helps the body absorb glucose and transport fatty acids, and is part of the buffer system that helps control the acid-base balance of the body.

Where do you get it?

Almost all foods contain phosphorus, including:

protein-rich foods like milk, meat, fish, eggs and poultry
legumes and nuts
foods with phosphorus-boosting additives, such as baked goods, bread, processed meats and cheeses, and soft drinks

Good Sources of Phosphorus

Food	Amount	Phosphorus

All-bran cereal	8 oz. (1 cup)	792 mg
Pancakes	3 pancakes	430 mg
Chili with beans	8 oz. (1 cup)	393 mg
Chocolate pudding (instant)	4 oz. (1/2 cup)	379 mg
Pinto beans	8 oz. (1 cup)	273 mg
1 % milk	8 oz. (1 cup)	245 mg
Cinnamon raisin rolls	2 Hungry Jack rolls	234 mg
American cheese	1 oz.	211 mg
Rib-eye beef	3.5 oz. (less than 1/4 lb.)	208 mg
Fried shrimp	3.5 oz. (less than 1/4 lb.)	191 mg
Macaroni and cheese	8 oz. (1 cup)	182 mg
Bran flakes	8 oz. (1 cup)	174 mg
White cake from a mix	1 slice (1/12 of a cake)	170 mg
Almonds	1 oz.	150 mg
Oatmeal (regular, quick)	1 oz. (dry)	132 mg
Egg	1 large egg	90 mg
Cola	12 oz.	63 mg

How much do we need?

The Recommended Dietary Allowance (RDA) for phosphorus is:

700 milligrams a day for adults 19-70 years old
1,250 milligrams a day for children 9-18 and women who are pregnant or breast-feeding

Deficiencies of phosphorus are rare. Most men get at least 1,500 milligrams and women get more than 1,000 milligrams a day.

Is it safe?

The phosphorus levels in normal diets are not likely to be harmful. It is possible that excessive amounts may lower the levels of calcium in the blood and cause too much calcium to be lost through urine, especially if the intake of calcium and vitamin D is insufficient or marginal. Bone loss then could result.