Thinking About Phosphorus
by Reed Mangels, PhD, RD
Phosphorus is an essential part of the diet, both because of its important role in the structure of bones and teeth and because of its involvement in turning the food we eat into energy. Since dairy products supply about 20% of phosphorus and meat, poultry, and fish supply about 25% of phosphorus in the typical U.S. diet,1 one might wonder if vegans get enough phosphorus. Grains, legumes, vegetables, and nuts are good sources of phosphorus. In the United States, grains are the largest source of dietary phosphorus, supplying almost 30% of dietary phosphorus in omnivores.1
The Recommended Dietary Allowance (RDA) for phosphorus is:
Birth to 6 months: 100 milligrams/day*
7-12 months: 275 milligrams/day*
1-3 years: 460 milligrams/day
4-8 years: 500 milligrams per day
9-18 years: 1,250 milligrams/day
19 years and older: 700 milligrams/day
Pregnancy: 700 milligrams/day (1250 milligrams/day for those under 19 years)
Lactation: 700 milligrams/day (1250 milligrams/day for those under 19 years)
*This is the Adequate Intake rather than the RDA
12 Good Sources of Phosphorus for Vegans:
1. Oat milk (commercial), 269 milligrams in 1 cup
2. Soymilk (commercial) 250 milligrams in 1 cup
3. Baked potato 200 milligrams in a medium potato
4. Roasted almonds 162 milligrams in 1/4 cup
5. Peanuts 143 milligrams in 1/4 cup
6. Black beans 140 milligrams in 1/2 cup, cooked
7. Quinoa 140 milligrams in 1/2 cup, cooked
8. Chickpeas 138 milligrams in 1/2 cup, cooked
9. Tofu 120 milligrams in 1/2 cup
10. Lentils 111 milligrams in 1/2 cup, cooked
11. Brown rice 104 milligrams in 1/2 cup, cooked
12. Peanut butter 102 milligrams in 2 Tablespoons
Reference
1 McClure ST, Chang AR, Selvin E, Rebholz CM,
Appel LJ. Dietary sources of phosphorus among adults in the United States: Results from NHANES 2001-2014. Nutrients. 2017;9(2):95.
