Mineralsmg

Foods Rich in Phosphorus

Second most abundant mineral in the body. Works with calcium to build bones and teeth. Also vital for energy metabolism (ATP) and DNA structure.

IFCT · INDB · USDA · CoFID · Ciqual · AFCD

✓ Key Benefits

Builds strong bones and teeth
Essential for energy production (ATP)
Part of DNA and cell membranes
Supports kidney function

Deficiency Signs

Bone pain and weakness
Loss of appetite
Numbness
Difficulty walking

Daily Requirement (RDA)

700

mg/day

Adult Male

700

mg/day

Adult Female

500

mg/day

Child (4–9 yrs)

Source: IOM 2006

Top 30 Foods Rich in Phosphorus

Ranked by mg per 100g edible portion. Filter by food origin or dietary preference.

#	Food	mg/100g	% DV	DB
1	Leavening agents, baking powder, double-acting, straight phosphate	9920	>999%	USDA
2	Baking powder	8430	>999%	CoFID
3	Baking powder or raising agent	7240	>999%	Ciqual
4	Leavening agents, baking powder, low-sodium	6870	981%	USDA
5	Soy lecithin	2750	393%	Ciqual
6	Puddings, all flavors except chocolate, low calorie, instant, dry mix	2370	339%	USDA
7	Leavening agents, baking powder, double-acting, sodium aluminum sulfate	2190	313%	USDA
8	Lecithin, soy, granules	2000	286%	AFCD
9	Crude rice bran	1680	240%	USDA
10	Seeds, cottonseed meal, partially defatted (glandless)	1680	240%	USDA
11	Rice bran	1680	240%	Ciqual
12	Puddings, chocolate flavor, low calorie, instant, dry mix	1660	237%	USDA
13	Seeds, hemp seed, hulled	1650	236%	USDA
14	Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A	1630	233%	USDA
15	Seeds, cottonseed flour, partially defatted (glandless)	1600	229%	USDA
16	Seeds, cottonseed flour, low fat (glandless) कपास के बीज का आटा, कम वसा (ग्लैंडलेस)	1590	227%	USDA
17	Protein powder, hemp seed based प्रोटीन पाउडर, हेम्प सीड आधारित	1580	226%	AFCD
18	Seed, hemp, dried	1520	217%	AFCD
19	Beverages, nutritional shake mix, high protein, powder	1430	204%	USDA
20	Smelt, dried (Alaska Native)	1400	200%	USDA
21	Whey, acid, dried	1350	193%	USDA
22	Beverages, Protein powder whey based	1320	189%	USDA
23	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	1310	187%	USDA
24	Gelatin desserts, dry mix, reduced calorie, with aspartame	1290	184%	USDA
25	Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium	1290	184%	USDA
26	Dried yeast	1290	184%	CoFID
27	Beverages, Protein powder soy based	1270	181%	USDA
28	Beverages, fruit-flavored drink, dry powdered mix, low calorie, with aspartame	1240	177%	USDA
29	Seeds, pumpkin and squash seed kernels, dried	1230	176%	USDA
30	Seed cucurbitacea	1230	176%	Ciqual

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

Frequently Asked Questions

How much Phosphorus do I need daily?▼

The recommended daily allowance (RDA) for Phosphorus is 700mg/day for adult men and 700mg/day for adult women, based on ICMR 2020 guidelines for India.

What does Phosphorus do for the body?▼

Builds strong bones and teeth. Essential for energy production (ATP). Part of DNA and cell membranes. Supports kidney function.

What happens if I don't get enough Phosphorus?▼

Phosphorus deficiency can lead to: Bone pain and weakness, Loss of appetite, Numbness, Difficulty walking. Adequate intake through diet or supplementation is recommended.