Nutrition Myths


Recommendations for Phosphorus (mg/day)

Life Stage Age RDA for menUL for menRDA for womenUL for women
Infants 0-6 months100 (AI)*100 (AI)*
Infants 6-12 months 275 (AI)*275 (AI)*
Children 1-3 years 4603,0004603,000
Children4-8 years 5003,0005003,000
Children 9-13 years 1,2504,0001,2504,000
Adolescents 14-18 years 1,2504,0001,2504,000
Adults 19-50 years 7004,0007004,000
Adults 51-70 years 7004,0007004,000
Adults > 70 years 7003,0007003,000
Pregnancy 14-18 years--1,2503,500
Pregnancy 19-50 years--7003,500
Breast-feeding 14-18 years--1,2504,000
Breast-feeding 19-50 years--7004,000
For Table Legend & Data Sources Information click here.

Best food sources of Phosphorus

FoodServingAmount of Phosphorus (mg)% of RDA
for men
Rating% of RDA
for women
Cuttlefish, cooked3 oz (85g)49349.3Excellent49.3Excellent
Carp, cooked3 oz (85g)451.445.1Excellent45.1Excellent
Beef liver, cooked3 oz (85g)422.442.2Excellent42.2Excellent
Pumpkin seeds1 oz (28g)32932.9Excellent32.9Excellent
Clam, cooked3 oz (85g)287.328.7Excellent28.7Excellent
Scallops, cooked3 oz (85g)287.328.7Excellent28.7Excellent
Swordfish, cooked3 oz (85g)286.528.6Excellent28.6Excellent
Cheese2 oz (56g)28628.6Excellent28.6Excellent
Tuna, cooked3 oz (85g)277.127.7Excellent27.7Excellent
Pork lean, cooked3 oz (85g)268.626.9Excellent26.9Excellent
Chia seeds1 oz (28g)26526.5Excellent26.5Excellent
Goose, cooked3 oz (85g)262.726.3Excellent26.3Excellent
Herring, cooked3 oz (85g)257.625.8Excellent25.8Excellent
Flounder, cooked3 oz (85g)245.724.6Excellent24.6Excellent
Poppy seeds1 oz (28g)24424.4Excellent24.4Excellent
Halibut, cooked3 oz (85g)242.324.2Excellent24.2Excellent
Mussel, cooked3 oz (85g)242.324.2Excellent24.2Excellent
Pollock, cooked3 oz (85g)240.624.1Excellent24.1Excellent
Pike, cooked3 oz (85g)239.724Excellent24Excellent
Octopus, cooked3 oz (85g)237.223.7Excellent23.7Excellent
Quail, cooked3 oz (85g)237.223.7Excellent23.7Excellent
Mackerel, cooked3 oz (85g)236.323.6Excellent23.6Excellent
Perch, cooked3 oz (85g)235.523.5Excellent23.5Excellent
Oysters3 oysters (140g)227.322.7Excellent22.7Excellent
Cheese ricotta, low fat1/2 cup (124g)22722.7Excellent22.7Excellent
Trout, cooked3 oz (85g)226.122.6Excellent22.6Excellent
Milk, cow's1 cup (244g)22222.2Excellent22.2Excellent
Salmon, cooked3 oz (85g)214.221.4Excellent21.4Excellent
Soybeans, cooked1/2 cup (86g)210.521.1Excellent21.1Excellent
Beef, lean3 oz (85g)207.420.7Excellent20.7Excellent
Lamb lean, cooked3 oz (85g)207.420.7Excellent20.7Excellent
Haddock, cooked3 oz (85g)204.920.5Excellent20.5Excellent
Crayfish, cooked3 oz (85g)204.920.5Excellent20.5Excellent
Brazil nuts1 oz (28g)20320.3Excellent20.3Excellent
Cheese ricotta1/2 cup (124g)19619.6Good19.6Good
Eel, cooked3 oz (85g)19319.3Good19.3Good
Rabbit, cooked3 oz (85g)192.119.2Good19.2Good
Egg large2 large (100g)19119.1Good19.1Good
Veal lean, cooked3 oz (85g)188.718.9Good18.9Good
Sunflower seeds1 oz (28g)18518.5Good18.5Good
Abalone, cooked3 oz (85g)184.518.4Good18.4Good
Amaranth, cooked1/2 cup (123g)18218.2Good18.2Good
Turkey, cooked3 oz (85g)180.918.1Good18.1Good
Flaxseed1 oz (28g)18018Good18Good
Lentils, cooked1/2 cup (99g)17817.8Good17.8Good
Sesame seeds1 oz (28g)17617.6Good17.6Good
Crab, cooked3 oz (85g)175.117.5Good17.5Good
Chicken breast filet, cooked3 oz (85g)173.417.3Good17.3Good
Yogurt low fat1/2 cup (120g)172.917.3Good17.3Good
Duck, cooked3 oz (85g)172.617.3Good17.3Good
Snapper, cooked3 oz (85g)170.917.1Good17.1Good
Adzuki beans, cooked1/2 cup (100g)16816.8Good16.8Good
Cashew nuts1 oz (28g)16616.6Good16.6Good
Pine Nuts1 oz (28g)16116.1Good16.1Good
Lobster, cooked3 oz (85g)157.315.7Good15.7Good
Spelt, cooked1/2 cup (97g)145.514.6Good14.6Good
Quinoa, cooked1/2 cup (92,5g)140.514.1Good14.1Good
Chickpeas, cooked1/2 cup (82g)13813.8Good13.8Good
Pistachios1 oz (28g)13613.6Good13.6Good
Navy beans, cooked1/2 cup (91g)13113.1Good13.1Good
Soy milk1 cup (250g)13013Good13Good
Almonds1 oz (28g)128.812.9Good12.9Good
Pinto beans, cooked1/2 cup (85,5g)125.512.6Good12.6Good
Kidney beans, cooked1/2 cup (88,5g)125.512.6Good12.6Good
Grouper, cooked3 oz (85g)121.612.2Good12.2Good
Black beans, cooked1/2 cup (86g)120.512.1Good12.1Good
Cod, cooked3 oz (85g)117.311.7Good11.7Good
Shrimp, cooked3 oz (85g)116.511.6Good11.6Good
Coconut milk1/2 cup (120g)108.510.9Good10.9Good
Lima beans, cooked1/2 cup (94g)104.510.5Good10.5Good
Walnuts1 oz (28g)96.99.7-9.7-
Peanuts1 oz (28g)93.69.4-9.4-
Green peas, cooked1/2 cup (80g)93.59.4-9.4-
Oats, cooked1/2 cup (117g)909-9-
Millet, cooked1/2 cup (87g)878.7-8.7-
Hazelnuts1 oz (28g)81.28.1-8.1-
Pecans1 oz (28g)77.57.8-7.8-
Brown rice, cooked1/2 cup (97,5g)757.5-7.5-
Wild rice, cooked1/2 cup (82g)676.7-6.7-
Corn, cooked1/2 cup (82g)64.86.5-6.5-
Coconut meat2 oz (56g)63.26.3-6.3-
Tofu1 cup (100g)626.2-6.2-
Artichokes, cooked1/2 cup (84g)61.36.1-6.1-
Bread, mulitgrain1 slice (26g)59.35.9-5.9-
Buckwheat, cooked1/2 cup (84g)595.9-5.9-
Mung bean sprouts1 cup (100g)545.4-5.4-
Parsnip, cooked1/2 cup (78g)53.85.4-5.4-
Macadamia1 oz (28g)535.3-5.3-
Broccoli florets, cooked1/2 cup (78g)52.35.2-5.2-
Avocadosmall (100g)525.2-5.2-
Mushrooms, crimini, raw1/2 cup (43,5g)525.2-5.2-
Passionfruit4 medium (72g)48.84.9-4.9-
Asparagus, cooked1/2 cup (90g)48.64.9-4.9-
Coconut water1 cup (240g)484.8-4.8-
Whole wheat, cooked1/2 cup (50g)44.54.5-4.5-
Brussels sprouts, cooked1/2 cup (78g)43.74.4-4.4-
Barley, cooked1/2 cup (78,5g)42.44.2-4.2-
Turnip greens1 cup (144g)41.84.2-4.2-
Rye1 slice (32g)404-4-
Pumpkin, cooked1/2 cup (122,5g)36.83.7-3.7-
For Table Legend & Data Sources Information click here.

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