Calcium is an essential mineral for human health. The recommended dietary allowances (RDAs) are from 1000mg to 1300mg per day.
|Classification:||Calcium is an essential mineral|
|Recommended Dietary Allowances (RDAs):|
|71+ years:||1200 mg|
|Men 51-70 years:||1000 mg|
|Women 51-70 years:||1200 mg|
|Men 19-50 years:||1000 mg|
|Women 19-50 years:||1000 mg|
|9 – 18 years old :||1300 mg|
|4 – 8 years old:||1000 mg|
|Best Foods:||milk, yogurt, sardines|
|Tolerable Upper Adult (19-50 years old) Intake Level For Calcium:||2500 mg|
|Calcium Supplements available as:||calcium citrate and calcium carbonate|
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.
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%|
- Office of Dietary Supplements – Calcium
- USDA National Nutrient Database – Calcium
- University of Maryland Medical Center – Calcium
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