Phosphorus
mineral Unit: mg
Phosphorus is the second most abundant mineral in the body, combining with calcium to form hydroxyapatite — the crystalline compound that gives bones and teeth their rigidity. It is also integral to ATP (the cell's primary energy currency), cell membrane phospholipids, and acid–base balance. The RDA for adults is 700 mg per day; deficiency is uncommon because phosphorus is present in almost all foods.
Reference Daily Intake · per 100g
USDA/NIH DRI · National Academies
Top 20 Foods by Phosphorus
See all 7510 foods →Reference Daily Intake
700 mg
= 100% RDA
| # | Food | per 100g | % RDA |
|---|---|---|---|
| 1 | Straight Phosphate Baking Powder | 9918.0 mg | 1417% |
| 2 | Low-Sodium Baking Powder | 6869.0 mg | 981% |
| 3 | Low Calorie Pudding Mix | 2368.0 mg | 338% |
| 4 | Double-Acting Baking Powder | 2191.0 mg | 313% |
| 5 | Partially Defatted Cottonseed Meal | 1684.0 mg | 241% |
| 6 | Crude Rice Bran | 1677.0 mg | 240% |
| 7 | Low Calorie Chocolate Pudding Mix | 1660.0 mg | 237% |
| 8 | Hulled Hemp Seeds | 1650.0 mg | 236% |
| 9 | Low Calorie Cocoa Mix Powder with Calcium | 1630.0 mg | 233% |
| 10 | Partially Defatted Cottonseed Flour | 1597.0 mg | 228% |
| 11 | Low-Fat Cottonseed Flour | 1587.0 mg | 227% |
| 12 | High Protein Nutritional Shake Mix Powder | 1429.0 mg | 204% |
| 13 | Dried Smelt | 1400.0 mg | 200% |
| 14 | Dried Acid Whey | 1349.0 mg | 193% |
| 15 | Whey Protein Powder | 1321.0 mg | 189% |
| 16 | Kretschmer Toasted Wheat Bran | 1314.0 mg | 188% |
| 17 | Reduced Calorie Gelatin Dessert with Aspartame (Prepared) | 1293.0 mg | 185% |
| 18 | Reduced Calorie Gelatin Dessert Mix with Aspartame, No Sodium | 1293.0 mg | 185% |
| 19 | Soy Protein Powder | 1272.0 mg | 182% |
| 20 | Low Calorie Fruit-Flavored Drink Mix | 1239.0 mg | 177% |