The chemical element of calcium is an essential component of most plants and animals. Of all minerals, this naturally occurring element makes up the most significant proportion in the human body. Calcium is indispensable for human health.

Calcium is an essential nutrient that keeps bones and teeth healthy. Calcium also plays a central role in the functioning of muscles and nerves as well as in blood clotting and hormone release.

99% of the calcium in our body is getting found in our bones and teeth. Calcium ingested with food enters the bloodstream via the gastrointestinal tract. Here it plays a central role in bone metabolism. Since a large part of the calcium is getting excreted in stool, urine, and sweat, sufficient calcium must be taken in with food.

Although dairy products are often getting considered a good source of calcium from food, the calcium intake from these foods is generally not as high as from dark green leafy vegetables. Compared to dairy products, we can get more calcium from dark green vegetables without exceeding our calorie target. Besides, the bioavailability of calcium in calcium-enriched soy milk is comparable to that of cow’s milk. Also, plant foods are a good source of other essential nutrients such as B vitamins, in addition to calcium.

Here is the list of foods with high calcium content:

 

Milk

Milk is a food with high calcium content.
Milk is a food with high calcium content. / Image by pasita wanseng from Pixabay

If we think of calcium-rich foods, milk is the first thing that comes to mind. And rightly so, cow’s milk is an excellent source of calcium. A 200 ml glass provides us with 240 mg calcium – a quarter of our daily requirement.

It makes no difference whether you choose full-fat milk with 3.5% fat or skimmed. The calcium content is about the same. 

Besides cow’s milk, sheep’s and goat’s milk are also good sources of calcium. 100 ml of sheep’s milk contains 200 ml calcium, 100 ml goat’s milk 127 mg. Soy milk also provides calcium. 100 ml contains 120 mg, sometimes extra calcium is added so that the content is higher in calcium.

 

Mineral Water

Miner water is rich in calcium content.
Miner water is rich in calcium content. / Image by ExplorerBob from Pixabay

You should try to drink 2 to 3 liters of water a day to replenish your fluid balance. Mineral water is best suited for this. It also contains essential calcium. The calcium content varies greatly and is between 90 and 195 mg per large glass for each type.

 

Yogurt

Yogurt is rich in calcium content.
Yogurt is rich in calcium content. / Image by Profet77 from Pixabay

You can also cover your daily calcium requirements with yogurt. A normal-fat natural yogurt has 180 mg calcium per 150 g cup. The skimmed one with only 0.1% fat even has 217 mg. The calcium content of fruit yogurt is insignificantly lower.

 

Hazelnuts

Hazelnuts are rich in calcium content.
Hazelnuts are rich in calcium content. / Image by _Alicja_ from Pixabay

Small, brown, and full of calcium. 100 g hazelnuts contain 225 mg and cover almost a quarter of the daily requirement. Besides the hazelnuts, by the way, only the pistachios and almonds contain a more significant amount of calcium.

 

Dried figs

Dried figs are rich in calcium content.
Dried figs are rich in calcium content. / Image by Pezibear from Pixabay

Fancy something sweet that is also very healthy? Then you should ripen into dried figs. They contain 190 mg of calcium per 100 g. Check out the health benefits of figs.

 

Cheese

Cheese is rich in calcium content.
Cheese is rich in calcium content. / Image by Jill Wellington from Pixabay

The calcium content of cheese is unbeatably high. The absolute leader with 1600 mg calcium per 100 g is finely getting grated Parmesan cheese.

Other cheeses with a lot of calcium:

  • 100 g Parmesan cheese: 1100 mg calcium
  • 100 g camembert 30 % fat: 600 mg calcium
  • 100 g Emmental 45 % fat: 1000 mg calcium
  • 100 g butter cheese, Gouda, Edam (30 % or 40 % fat): 800 mg calcium
  • 100 g Tilsiter 30 % fat: 990 mg calcium
  • 100 g Gruyère 45 % fat: 900 mg calcium
  • 100 g Allgäu hard cheese: 900 mg calcium

Check out here how you can freeze cheese.

Tofu

Tofu is rich in calcium content.
Tofu is rich in calcium content. / Image by hanul choi from Pixabay

Vegans can cover their calcium needs with tofu, for example. 100 g comes to 90 mg. Check out a vegan diet for weight loss.

 

Vegetables

Vegetables are rich in calcium content.
Vegetables are rich in calcium content. / Image by Jill Wellington from Pixabay

Milk and dairy products are without question the best sources of calcium. Still, plants also play their part in keeping our bones healthy—especially green vegetables like broccoli, fennel, or kale.

  • 100 g chard: 100 mg calcium
  • 100 g purslane: 95 mg calcium
  • 100 g broccoli: 90 mg calcium
  • 100 g leek: 65 mg calcium
  • 100 g green beans: 50 mg calcium
  • 100 g kale: 210 mg calcium
  • 100 g rocket: 160 mg calcium
  • 100 g spinach: 115 mg calcium
  • 100 g fennel: 110 mg calcium

 

Sesame

Sesame is rich in calcium content.
Sesame is rich in calcium content. / Image by PublicDomainPictures from Pixabay

Wow, the calcium content of sesame seeds is impressive. 100 g contains 780 mg of calcium – a tablespoon, that is 10 g, still 78 mg. Poppy seeds in 100 g contain 1460 mg calcium and are an excellent source of calcium.

 

Foods High In Calcium Chart

While dairy products are often considered the primary source of calcium, many plant-based foods also contain sufficient amounts of calcium.

There are numerous reasons to prefer calcium from plants. Dairy products are one of the largest suppliers of saturated fatty acids in our diet and contain cholesterol, sodium, and trans fatty acids.

Furthermore, there is little evidence that milk consumption can protect our bones. Milk consumption can increase the risk of hip fracture by 9%.

Herbal foods are much healthier sources of calcium than milk and dairy products.

Chinese cabbage, kale, broccoli, kale leaves, mustard leaves, white beans, almonds, sesame paste, dried figs, unique calcium algae, and calcium-enriched foods such as tofu and vegetable milk, as well as calcium-rich mineral water are essential sources of calcium.

Here is the chart with various calcium-containing foods:

Recommendation of the experts for nutrition [mg/day]

Foods

[mg/day]

Babies (0 to under 4 months)220
Babies (4 to under 12 months)330
Children (1 to under 4 years)600
Children (4 to under 7 years)750
Children (7 to under 10 years)900
Children (10 to under 13 years)1.100
Children and young people (13 to under 19 years)1.200
Adults (19 years and older)1.000
Pregnant woman1.000
Breastfeeding1.000

 

Cereal products

FoodsCalcium content (in mg) per 100 g
Natural rice23
Mixed rye bread23
Wholemeal pasta25
Wheat toast bread25
Crispbread42
Edible bran43
Oatmeal54
Pumpernickel55
White bread58
Cereals75

 

Legumes

FoodsCalcium content (in mg) per 100 g
Peas51
Lenses74
Lima beans85
Beans, white113
Chickpeas124
Soybeans201

 

Salads and Vegetables

FoodsCalcium content (in mg) per 100 g
Tomatoes9
Peppers10
Cucumbers15
Iceberg lettuce19
Lettuce20
Cauliflower22
Asparagus26
beetroot29
Courgette30
Brussels sprouts31
Lamb’s lettuce32
Radish35
Carrots41
Savoy cabbage47
Black salsifies53
Kohlrabi68
Leeks90
Broccoli108,5
Fennel109
Spinach121
Kale196,5

 

Fruits

FoodsCalcium content (in mg) per 100 g
Blueberries13
Apricots17
Grapes18
Strawberries24
Gooseberries24
Red currants29
Mandarins33
Elderberries37
Raspberries40
Kiwis40
Oranges42
Sea buckthorn berries42
Blackcurrants43
Blackberries44
Rhubarb48
Figs54
Olives96

 

Milk, Dairy products and Egg

FoodsCalcium content (in mg) per 100 g
Egg58
Cream Fraiche 40 % fat73
Whipped cream 30 % fat80
Low-fat curd cheese92
Yoghurt 3,5 % fat120
Kefir120
Whole milk120
Camembert 40 % (FDM)570
Mozzarella632
Edam 30 % (FDM)800
Gouda 40 % (FDM)810
Emmental 45 % (FDM)1.050,00

 

Meat, Poultry, and Sausages

FoodsCalcium content (in mg) per 100 g
Pork2
Beef3
Kassel6
Stag7
Knuckle of pork11
Cutlet11
Veal escalope14
Cervelatwurst24
Salami35
Bratwurst46

 

Fish and Seafood

FoodsCalcium content (in mg) per 100 g
Salmon13
Halibut14
Trout15
Turbot17
Pike20
Mackerel20
Redfish22
Cod24
Herring34
Tuna40
Carp57,5
Lobster61
Plaice61
Oysters82

 

Fats and Oils

FoodsCalcium content (in mg) per 100 g
Margarine10
Butter13
Maize-germ oil15
Mayonnaise18

 

Oil plant

FoodsCalcium content (in mg) per 100 g
Sesame (fresh)738

 

Beverages

FoodsCalcium content (in mg) per 100 g
Wheat whole beer3
Coca-Cola4
Red wine10
Sparkling wine10
White wine10

 

Miscellaneous

FoodsCalcium content (in mg) per 100 g
Nougat75
Marzipan90

 

 

FAQ Calcium

Where is the most calcium?

The primary sources of calcium are milk, dairy products, calcium-rich mineral waters, and green vegetables like fennel, kale, broccoli, and leek. Fruits like blackberries, currants, and raspberries. Herbs and nuts also contain relatively high levels of calcium.

What is calcium robber?

Calcium predator phosphate! Many foods are rich in phosphate - among the top performers are ready-to-eat meals, fast food, chips, cola, and lemonades, also processed cheese, meat extract, and yeast. Meat, especially pork and sausages, also often contain high levels of phosphates.

Which cheese has a lot of calcium in it?

100 g Parmesan cheese with 1100 mg calcium. 100 g Emmental 45 % fat with 1000 mg calcium. 100 g Tilsiter 30 % fat with 990 mg calcium. 100 g Allgäu hard cheese with 900 mg calcium.

How much calcium does a person need per day?

Food experts recommend 500 milligrams of calcium per day for babies and 900 for adults. People with an increased requirement should take more: Adolescents in the growth phase and pregnant women 1200 milligrams and nursing mothers even 1300 milligrams daily.

Is calcium in water good?

In the right dosages, the mineral can even reduce the risk of cancer. Although the needs of an adult person cannot be fully met by only using tap water, it is an excellent way to absorb natural calcium.

What is the average calcium level?

The calcium concentration in the liquid part of the blood (serum) fluctuates only within very narrow limits. The normal range is approximately 2.20 mmol/l and 2.65 mmol/l. In healthy children under twelve years of age, the value can be a little higher, up to 2.70 mmol/l.

Can you take too much calcium?

Older people often take calcium as a food supplement. Today, we know that too much of this mineral can harm the body. The requirement of an adult is between 1,000 and 1,200 milligrams per day.

Which milk contains the most calcium?

Milk and yogurt contain about 120 mg per 100 g, cheese about 400 to 900 mg per 100 g.

What are the side effects of calcium?

Please note that the type and frequency of side effects may vary depending on the form of medication like a tablet, syringe, or ointment. Rare side effects are seen as bloating, constipation, nausea, abdominal pain, diarrhea, itching, hives, rash.

Where is a lot of calcium for vegans?

For a good calcium supply, dark green vegetables such as wild herbs, kale, savoy cabbage, broccoli, fennel, pak choi, savoy cabbage, or spinach are the first choice. Besides, calcium-rich mineral waters with more than 150 mg calcium per liter, as well as sesame and tofu are good sources of calcium.

Where is calcium and vitamin D contained?

If you want to store calcium in the bones, the body needs vitamin D, which we also take in with food. Egg yolk, dairy products, and fatty fish are rich in vitamin D.

What are the symptoms of calcium deficiency?

It can occur tingling on the skin, formication, and furry feeling. Muscle cramps. Skin changes like dry skin and eczema. Disorders of horn formation, recognizable by hair loss and brittle nails.

What does too high a calcium level mean?

In hypercalcemia, the calcium level in the blood is too high. High calcium levels can be caused by a parathyroid problem or by diet, cancer, or diseases involving bones. However, diuretics can increase the excretion of calcium.

What does an elevated blood calcium level mean?

Hypercalcemia refers to a high level of calcium in the blood. The standard value of total calcium in the blood is 2.2-2.6 mmol/l.

What does the calcium level in the blood say?

Calcium is one of the essential minerals in the body. This substance is vital for bones and teeth as well as for several biological functions such as blood clotting, muscle contraction, and much more. Calcium can be getting measured in blood and urine in the medical laboratory.

Does quark have much calcium?

Quark has more protein, yogurt more calcium. All dairy products are excellent sources of protein. If you need much protein, you can eat quark; if you need calcium, you can go for yogurt.

Can calcium lead to constipation?

However, with the simultaneous intake of vitamin D or in certain diseases, an excess of calcium can occur. Nausea, vomiting, constipation, fatigue, and muscle weakness then occur. Increased excretion via the kidneys can result in a dangerous fluid deficiency.

Can too much calcium cause diarrhea?

Side effects and contraindications. Everyone does not well tolerate calcium supplements. Insensitive people, the supplements can cause flatulence, bloating, constipation, and diarrhea.

Is calcium harmful to the kidneys?

Nutrition expert's telling is a danger for the heart and kidneys. Among the vital substances in our food, calcium is at the forefront. Without calcium, the formation of bones and teeth suffers. It tempts some consumers to think that you can't have enough of it.

How much calcium is in 100 ml milk?

You can also cover your daily calcium needs with yogurt. A normal-fat natural yogurt has 180 mg calcium per 150 g cup. The skimmed one with only 0.1% fat even has 217 mg. The calcium content of fruit yogurt is slightly lower.

 

 

Conclusion:

About 99% of the total calcium in the body is getting found in the bones, smaller amounts in the teeth, muscles, nerves, and blood. Its primary function is to give strength and stability to bones and teeth. It also intervenes in numerous other processes in the body.

Nerves cannot function without calcium, blood clotting only takes place with the help of calcium, muscles can only work when calcium is available, and even the heartbeat and production of some hormones are getting controlled by calcium.

Don’t consume calcium without vitamin D

Calcium in food is essential to cover your daily needs. For the mineral to be appropriately getting used by the body, vitamin D is also needed, which you get mainly from sunlight.

Vitamin D promotes the absorption of calcium, regulates its metabolism, and supports its integration into the bones.

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