Daily Amount Needed

Adults need 700 mg/day.

Children need 500 to 1250 mg/day.

Phosphorus Information

In combination with calcium, phosphorus is necessary for the formation of bones and teeth and of the nerve cells.

Phosphorus is second to calcium in abundance in the body.

It is very widely distributed in both plant and animal foods so it is unlikely that deficiency would be a problem.

Fruit Sources:

Avocado
Blackcurrants
Breadfruit
Dates
Guava
Kiwi
Lychee
Mulberries
Passionfruit
Pomegranate

Vegetable Sources:

Amaranth leaves
Artichoke
Brussels Sprouts
Celeriac
Corn
French Beans
Lima Beans
Parsnip
Peas
Potatoes
Pumpkin
Spirulina
Taro

Nut/Grain Sources:

Brazil Nuts
Buckwheat
Cashews
Oats
Pine Nuts/Pignolias
Pumpkin Seeds
Quinoa
Rye
Spelt
Sunflower Seeds
Wheat - Durum
Wheat - Hard Red
Wheat - Hard White

Meat/Protein Sources:

Beef
Cheddar Cheese
Herring
Perch
Pollock
Salmon
Sardines
Tuna
Goat Milk
Goat Cheese
Soy Beans
Turkey Bacon
Lowfat Yogurt

Legume Sources:

Most legumes are a good source of Phosphorous but these are the highest.
Adzuki Beans
Black Beans
Black Eye Peas
Fava Beans
Edamame
Garbanzo Beans
Kidney Beans
Lima Beans
Navy Beans
Pigeon Beans
Pinto Beans
Soy Beans
White Beans
Winged Beans