Calcium Nutrition – Foods High In Calcium

Calcium is an essential mineral for human health. The recommended dietary allowances (RDAs) are from 1000mg to 1300mg per day.

Calcium Nutritional Facts

Calcium is an essential mineral for human health.

It is the most abundant mineral in our bodies; the average person contains about 1 kilogram ( 2 lbs) of calcium.

99 percent of our calcium is stored in our bones and teeth. It is essential for bone formation, which goes on throughout our lives.

For adults the recommended dietary allowance of calcium is 1000 mg. The full dietary allowance table for all ages is shown in the Data Zone.

Calcium is needed for muscle function, nerve transmission, and the activation of various enzymes. It is also required for wound healing, as it plays an important role in blood clotting.

Our ability to absorb calcium from food is improved by taking vitamin D. Other helpful nutrients that aid absorption are Vitamin K, magnesium and phosphorous.

Calcium is absorbed into our bodies through the small intestine. Excess calcium is removed in urine, feces, and sweat.

As a supplement, calcium is available in a variety of forms such as calcium citrate, calcium carbonate and calcium phosphate.

To see a list of foods that are high in calcium, and common foods that have a useful amount of calcium scroll down this page a little.

Some antacids also contain calcium. Very high doses of calcium can cause constipation and kidney stones.

Foods High In Calcium

Food	mg of calcium per serving	percent of daily value in serving
Yogurt, plain, low fat, 8 ounces	415 mg	42%
Orange juice, calcium-fortified, 6 ounces	375 mg	38%
Yogurt, fruit, low fat, 8 ounces	338-384 mg	34% – 38%
Mozzarella, part skim, 1.5 ounces	333 mg	33%
Sardines, canned in oil, with bones, 3 ounces	325 mg	33%
Fast foods, enchilada, with cheese, 1 enchilada	324 mg	32%
Cheddar cheese, 1.5 ounces	307 mg	31%
Milk, nonfat, 8 ounces	299 mg	30%
Cheese, swiss, 1 ounce	224 mg	22%
Milk, reduced-fat (2% milk fat), 8 ounces	293 mg	21%
Milk, whole (3.25% milk fat), 8 ounces	276 mg	28%
Tofu, firm, made with calcium sulfate, ½ cup	253 mg	25%
Salmon, pink, canned, solids with bone, 3 ounces	181 mg	18%
Molasses, blackstrap, 1 tbsp	172 mg	17%
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt, ½ cup	146 mg	15%
Cheese, feta, 1 ounce	140 mg	14%
Cottage cheese, 1% milk fat, 1 cup	138 mg	14%
Tofu, soft, made with calcium sulfate, ½ cup	138 mg	14%
Soybeans, green, cooked, boiled, drained, without salt	130 mg	13%
Cheese, camembert, 1 wedge (1 ounce)	109 mg	11%
Instant breakfast drink, various flavors and brands, powder prepared with water, 8 ounces	105 mg +	10% +
Frozen yogurt, vanilla, soft serve, ½ cup	103 mg	10%
Turnip greens, fresh, boiled, ½ cup	99 mg	10%
Kale, fresh, cooked, 1 cup	94 mg	9%
Tomatoes, red, ripe, canned, stewed, 1 cup	87 mg	9%
Ice cream, vanilla, ½ cup	84 mg	8%
Bread, white, 1 slice	73 mg	7%
sesame butter, tahini, 1 tbsp	64 mg	6%
Figs, dried, uncooked, 2 figs	62 mg	6%
Pudding, chocolate, ready to eat, refrigerated, 4 ounces	55 mg	6%
Tortilla, corn, ready-to-bake/fry, one 6″ diameter	46 mg	5%
Sour cream, reduced fat, cultured, 2 tablespoons	31 mg	3%
Broccoli, cooked, boiled, drained, without salt, ½ cup	31 mg	3%
Nuts, almonds, 6 nuts	18 mg	2%

References

1. Office of Dietary Supplements – Calcium
2. USDA National Nutrient Database – Calcium
3. University of Maryland Medical Center – Calcium

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More Nutrition Pages

1. Calcium Foods
2. Iron Foods
3. Magnesium Foods
4. Zinc Foods

Disclaimer

This page is for information purposes only. It should not take the place of medical advice.