Menu
  1. Home»
  2. Essential Nutrients»
  3. Minerals —»
  4. Phosphorus –»
NutriSavvy_Know_Your_Food_Options_Banner

Phosphorus is an important nutrient for our genes, our energy, our cells, our enzymes, and our bones and teeth. 

Deficiency is very rare. When we follow a whole-foods, plant-based (WFPB) diet, we get our phosphorus from phytates present mostly in legumes, whole grains, nuts and seeds. Yes, these are the same phytates that bind to iron and calcium and keep us from fully absorbing those nutrients. The good news is that the more phytate-rich foods we eat, the more we grow the right bacteria to break them down, helping us absorb enough of all three nutrients to satisfy our body’s needs.

Toxicity, on the other hand, is much more common. Not through plant sources, but through animal-based products and processed foods that use phosphate additives. This is because we absorb 100% of phosphorus from phosphate additives while we only absorb 50% from plants.

Because of phosphate additives, most Americans consume twice the amount of phosphorus we need. Regular high-intake and absorption of phosphates can lead to kidney failure, heart failure, and it can accelerate aging and bone loss.

If we avoid animal-based and processed foods, we still need to make sure we’re getting enough phosphorus for various key functions in our body. Try our personalized calculator to see how much phosphorus you and your loved ones need. Continue to scroll down to discover some of this nutrient’s top plant-based sources, to learn more about how our body uses phosphorus, and to read some important facts.

Top Whole-Food, Plant-Based Sources

Hover over each food below to see how much phosphorus you can get with one serving. Click on each food’s picture to visit its interactive page with a personalized calculator of all the nutrition you can get from one serving, more information about how it supports our body, tips to choose and prepare it, interesting facts, and more!

Lentils

Lentils

1 cup cooked = 28% DV

Link
Oats

Oats

1 cup dry = 47% DV

Link
Quinoa

Quinoa

1 cup cooked = 22% DV

Link
Brown Rice

Brown Rice

1 cup cooked = 28% DV

Link
Pumpkin Seeds

Pumpkin Seeds

1/4 c dried kernels = 32% DV

Link
Portabella Mushrooms

Portabella Mushrooms

1 c cooked = 23% DV

Link
Soybeans

Soybeans

Mature 1 c cooked = 34% DV | Edamame = 21% DV

Link
Sunflower Seeds

Sunflower Seeds

1/4 c kernels = 18% DV

Link

Phosphorus Personalized Calculator

See how much phosphorus you and your family members need, according to the Dietary Guidelines for Americans, 2020-2025.

Terminology:

  • Daily Value (DV): The recommended amount of nutrients to consume each day for individuals who are 4 years old or older.
  • Adequate Intake (AI): This is an approximation of nutrient intake by a group or groups of healthy people, based on age, sex, and whether a woman is pregnant, lactating, or none. This is used when a Recommended Daily Allowance (RDA) cannot be determined.
  • Upper Intake Level (UL): The highest amount of nutrient intake that will not pose adverse health effects on most individuals.

Important Things to Know

Hover over each of the interesting facts below to flip the tiles and learn more details.

Check out the interesting facts below! Tap on the red triangles to flip the tiles and learn more details.

Phytate is the plant-based form of phosphorus.

Though phytates often get a bad rap because they bind to iron and calcium, and limit our absorption of those nutrients, we need phytates too!

Phytate is the predominant form of phosphorus in plants, and it is the best way to get this nutrient without risking getting too much. That’s because we only absorb about 50% of phosphorus through phytates. So keep enjoying those whole grains, legumes, seeds and nuts. You’ll get your phosphorus, and you can get your iron and calcium too. See next facts.

Phytates bind to iron, but we can still get all the iron we need.

Yes, phytates bind to iron and limit our absorption of iron from foods like legumes or whole grains. The good news is that the more phytate-rich foods we eat, the more we are able to absorb iron from these foods.

Here’s what happens: Phytate-rich foods are also fiber-rich foods, and fiber-rich foods help us grow the right bacteria in our gut. This bacteria can break down phytates, thus allowing us to absorb much more iron than those following the Standard American Diet (SAD). Of course, SAD eaters do not have the right bacteria in their guts, so when they venture to try some legumes or whole grains, they miss out on most of the iron content.

Also, vitamin C boosts our iron absorption from phytate-rich foods. So, always include a food rich in vitamin C with your grains or legumes.

Phytates bind to calcium, but cooking methods help.

Phytates in legumes, grains, nuts and seeds bind to calcium, which is why we only absorb from 21 to 27% of the calcium content.

Fortunately, soaking our beans overnight or cooking them for 40 minutes in a pressure cooker or for an hour on the stove will reduce phytates significantly, enhancing calcium absorption. Cooking our grains and roasting our nuts also helps reduce phytates.

Then again, we still need to ingest some phytates, so strive for balance when planning your meals, especially if you are 100% whole-foods, plant-based.

Premature babies are often phosphorus deficient.

Premature babies are at risk of phosphorus deficiency because 2/3 of bone mineral content is acquired during the third trimester of pregnancy. This deficiency, together with calcium deficiency, can lead to osteopania or impaired bone mineralization. To treat this, supplemental fortified milk with phosphorus and calcium is typically recommended to support the baby’s growth and development.

Some antacids may lead to phosphorus deficiency.

Antacids containing aluminum hydroxide bind phosphorus. Chronic use for over 3 months can lead to hypophosphatemia or phosphorus deficiency. The symptoms typically include anorexia, anemia, proximal muscle weakness, skeletal effects including bone pain, increased infection risk, and confusion.

Regular use of laxatives may lead to phosphate toxicity.

Laxatives containing sodium phosphate may increase serum phosphate levels, and lead to toxicity. For this reason, the FDA warns against taking more than the recommended dose.

A low-fiber diet often results in constipation. Try increasing your fiber intake through plant-based sources to promote a healthier digestion. Talk to your doctor for any health concerns.

Phosphates added to meats and processed foods could lead to toxicity.

Phosphate is often added to poultry, seafood, pork or beef to enhance shelf life, color, appearance, and to retain moisture.

Cola drinks get their dark color for phosphate additives. Phosphate is also a key ingredient in many processed foods, including baking goods.

Here you can read the rationale behind using phosphate additives in our food.

But here’s the ugly truth: phosphate toxicity or hyperphosphatemia affects the hormones that regulate calcium metabolism, resulting in the calcification of non-bone tissues, especially in our kidneys. It also leads to cardiovascular events and early mortality.

Kidney disease limits phosphorus excretion, increasing the risk of toxicity.

Phosphate additives in foods are a particular concern for people suffering from kidney disease, especially because 12% of mortality among patients with chronic kidney disease is attributed to elevated serum phosphate concentration. Natural phosphate in foods is not a concern because we don’t absorb all of it but, unfortunately, we absorb 100% of phosphate additives in foods.

For patients with advanced renal failure, the recommendation is not to exceed 1000 mg of phosphorus a day.

Watch out for one of baking powder’s main ingredients: monocalcium phosphate.

Even if you avoid processed foods and meats, you may still be getting more phosphorus than you intended through baking powder.

According to the U.S. Department of Agriculture, baking powder has 101 mg of phosphate per teaspoon. Typically, baked goods recipes use 1 to 2 teaspoons, and one person doesn’t usually eat the whole cake. So, we’re still under the upper intake level if the rest of our diet is whole-foods, plant-based. But if you are still eating meats or processed foods, be mindful. And if you suffer from kidney disease, you’re better off without it.

The purpose of baking powder is for the dough to rise so your muffins or bread get their spongy texture. If you can live without this, just omit it.

Phytate is the plant-based form of phosphorus.

Though phytates often get a bad rap because they bind to iron and calcium, and limit our absorption of those nutrients, we need phytates too!

Phytate is the predominant form of phosphorus in plants, and it is the best way to get this nutrient without risking getting too much. That’s because we only absorb about 50% of phosphorus through phytates. So keep enjoying those whole grains, legumes, seeds and nuts. You’ll get your phosphorus, and you can get your iron and calcium too. See next facts.

Phytates bind to iron, but we can still get all the iron we need.

Yes, phytates bind to iron and limit our absorption of iron from foods like legumes or whole grains. The good news is that the more phytate-rich foods we eat, the more we are able to absorb iron from these foods.

Here’s what happens: Phytate-rich foods are also fiber-rich foods, and fiber-rich foods help us grow the right bacteria in our gut. This bacteria can break down phytates, thus allowing us to absorb much more iron than those following the Standard American Diet (SAD). Of course, SAD eaters do not have the right bacteria in their guts, so when they venture to try some legumes or whole grains, they miss out on most of the iron content.

Also, vitamin C boosts our iron absorption from phytate-rich foods. So, always include a food rich in vitamin C with your grains or legumes.

Phytates bind to calcium, but cooking methods help.

Phytates in legumes, grains, nuts and seeds bind to calcium, which is why we only absorb from 21 to 27% of the calcium content.

Fortunately, soaking our beans overnight or cooking them for 40 minutes in a pressure cooker or for an hour on the stove will reduce phytates significantly, enhancing calcium absorption. Cooking our grains and roasting our nuts also helps reduce phytates.

Then again, we still need to ingest some phytates, so strive for balance when planning your meals, especially if you are 100% whole-foods, plant-based.

Premature babies are often phosphorus deficient.

Premature babies are at risk of phosphorus deficiency because 2/3 of bone mineral content is acquired during the third trimester of pregnancy. This deficiency, together with calcium deficiency, can lead to osteopania or impaired bone mineralization. To treat this, supplemental fortified milk with phosphorus and calcium is typically recommended to support the baby’s growth and development.

Some antacids may lead to phosphorus deficiency.

Antacids containing aluminum hydroxide bind phosphorus. Chronic use for over 3 months can lead to hypophosphatemia or phosphorus deficiency. The symptoms typically include anorexia, anemia, proximal muscle weakness, skeletal effects including bone pain, increased infection risk, and confusion.

Regular use of laxatives may lead to phosphate toxicity.

Laxatives containing sodium phosphate may increase serum phosphate levels, and lead to toxicity. For this reason, the FDA warns against taking more than the recommended dose.

A low-fiber diet often results in constipation. Try increasing your fiber intake through plant-based sources to promote a healthier digestion. Talk to your doctor for any health concerns.

Phosphates added to meats and processed foods could lead to toxicity.

Phosphate is often added to poultry, seafood, pork or beef to enhance shelf life, color, appearance, and to retain moisture.

Cola drinks get their dark color for phosphate additives. Phosphate is also a key ingredient in many processed foods, including baking goods.

Here you can read the rationale behind using phosphate additives in our food.

But here’s the ugly truth: phosphate toxicity or hyperphosphatemia affects the hormones that regulate calcium metabolism, resulting in the calcification of non-bone tissues, especially in our kidneys. It also leads to cardiovascular events and early mortality.

Kidney disease limits phosphorus excretion, increasing the risk of toxicity.

Phosphate additives in foods are a particular concern for people suffering from kidney disease, especially because 12% of mortality among patients with chronic kidney disease is attributed to elevated serum phosphate concentration. Natural phosphate in foods is not a concern because we don’t absorb all of it but, unfortunately, we absorb 100% of phosphate additives in foods.

For patients with advanced renal failure, the recommendation is not to exceed 1000 mg of phosphorus a day.

Watch out for one of baking powder’s main ingredients: monocalcium phosphate.

Even if you avoid processed foods and meats, you may still be getting more phosphorus than you intended through baking powder.

According to the U.S. Department of Agriculture, baking powder has 101 mg of phosphate per teaspoon. Typically, baked goods recipes use 1 to 2 teaspoons, and one person doesn’t usually eat the whole cake. So, we’re still under the upper intake level if the rest of our diet is whole-foods, plant-based. But if you are still eating meats or processed foods, be mindful. And if you suffer from kidney disease, you’re better off without it.

The purpose of baking powder is for the dough to rise so your muffins or bread get their spongy texture. If you can live without this, just omit it.

Comparison of Phosphorus Sources

You may be wondering about other potential sources of phosphorus, such as supplements and meat. Below we make a quick and simple comparison between the three options.

Best source!
Plant-Based
Phytate is the predominant form of phosphorus in plants, and we only absorb about 50%. This means that it is hard for someone following a whole-foods, plant-based diet to get too much. At the same time, since phytates are present in whole grains, legumes and nuts, getting adequate amounts is easy.
Vitamin D enhances absorption of phosphorus the same way it does with calcium.
Supplements
Unless it is for medical reasons, phosphorus supplementation is rarely needed by healthy individuals since it’s so easy to get it through food.
Excessive supplementation can lead to toxicity.
Animal-based
Phosphate is the form of phosphorus present in animal-based foods, and it is absorbed into our bloodstream faster than phytate.
A diet rich in animal-based foods can provide excessive phosphorus, especially since many meats are injected with added phosphate to enhance color. Our bodies absorb about 75% of natural phosphates in meats and about 100% of added phosphates!
In addition to phosphate toxicity risk, poultry with added phosphate is at risk of growing Campylobacter, a food poisoning bacteria.

References