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 2017 (India) + INDB + USDA FoodData Central

✓ 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	Baking powder leavening agents	9920	>999%	USDA
2	Baking powder leavening agents	6870	981%	USDA
3	All flavors except chocolate puddings	2370	339%	USDA
4	Baking powder leavening agents	2190	313%	USDA
5	Crude rice bran	1680	240%	USDA
6	Cottonseed meal seeds	1680	240%	USDA
7	Chocolate flavor puddings	1660	237%	USDA
8	Hemp seed seeds	1650	236%	USDA
9	Cocoa mix beverages	1630	233%	USDA
10	Cottonseed flour seeds	1600	229%	USDA
11	Cottonseed flour seeds कपास के बीज का आटा, कम वसा (ग्लैंडलेस)	1590	227%	USDA
12	Nutritional shake mix beverages	1430	204%	USDA
13	Dried (alaska native) smelt	1400	200%	USDA
14	Acid whey	1350	193%	USDA
15	Protein powder whey based beverages	1320	189%	USDA
16	Sun country cereals ready-to-eat	1310	187%	USDA
17	Dry mix gelatin desserts	1290	184%	USDA
18	Dry mix gelatin desserts	1290	184%	USDA
19	Protein powder soy based beverages	1270	181%	USDA
20	Fruit-flavored drink beverages	1240	177%	USDA
21	Pumpkin and squash seed kernels seeds	1230	176%	USDA
22	Pumpkin and squash seed kernels seeds	1170	167%	USDA
23	Pumpkin and squash seed kernels seeds	1170	167%	USDA
24	Sunflower seed kernels seeds	1160	166%	USDA
25	Sunflower seed kernels from shell seeds	1160	166%	USDA
26	Sunflower seed kernels seeds	1160	166%	USDA
27	Sunflower seed kernels seeds	1160	166%	USDA
28	Sunflower seed kernels seeds	1160	166%	USDA
29	Wheat germ cereals ready-to-eat	1150	164%	USDA
30	Sunflower seed kernels seeds	1140	163%	USDA

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.