Foods high in calcium: The chemical element of calcium is an essential component of most plants and animals. This naturally occurring element makes up the most significant proportion in the human body of all minerals. Calcium is indispensable for human health.
About Calcium
It is an essential nutrient that keeps bones and teeth healthy. Calcium plays a central role in functioning muscles and nerves, blood clotting, and hormone release.
99% of the calcium in our body is in our bones and teeth. Calcium ingested with food enters the bloodstream via the gastrointestinal tract, and here it plays a central role in bone metabolism. Since a large part of the calcium is getting excreted in stool, urine, and sweat, we must take sufficient calcium with food.
Although dairy products are a good source of calcium from food, the calcium intake from these foods is generally not as high as from dark green leafy vegetables. We can get more calcium from dark green vegetables than dairy products 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 and calcium.
See Also: Foods High In Folate
Foods High In Calcium
Milk is high in calcium
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.
Whether you choose full-fat milk with 3.5% fat or skimmed makes no difference. 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 of calcium, 100 ml of 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.
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Mineral Water is high in calcium
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 between 90 and 195 mg per large glass for each type.
See Also: How Much Water Are You Supposed To Drink A Day?
Yogurt is high in calcium
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.
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Hazelnuts are high in calcium
Small, brown, and full of calcium. 100 g hazelnuts contain 225 mg and cover almost a quarter of the daily requirement. Besides the hazelnuts, only the pistachios and almonds have a more significant amount of calcium.
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Dried figs are high in calcium
Fancy something sweet that is also very healthy? Then you should ripen them into dried figs. They contain 190 mg of calcium per 100 g. Check out the health benefits of figs.
See Also: Figs Benefits And Side Effects
Cheese is high in calcium
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:
- Parmesan cheese 100 g: 1100 mg calcium
- Camembert 100 g 30 % fat: 600 mg calcium
- Emmental 100 g 45 % fat: 1000 mg calcium
- Butter cheese 100 g, Gouda, Edam (30 % or 40 % fat): 800 mg calcium
- Tilsiter 100 g 30 % fat: 990 mg calcium
- Gruyère 100 g 45 % fat: 900 mg calcium
- Allgäu hard cheese 100 g: 900 mg calcium
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Tofu is high in calcium
Vegans can cover their calcium needs with tofu, for example. 100 g comes to 90 mg.
See Also: High Protein Vegan Foods
Vegetables are high in calcium
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.
- chard 100 g: 100 mg calcium
- purslane 100 g: 95 mg calcium
- broccoli 100 g: 90 mg calcium
- leek 100 g: 65 mg calcium
- green beans 100 g: 50 mg calcium
- kale 100 g: 210 mg calcium
- rocket 100 g: 160 mg calcium
- spinach 100 g: 115 mg calcium
- fennel 100 g: 110 mg calcium
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Sesame is high in calcium
The calcium content of sesame seeds is impressive. 100 g contains 780 mg of calcium – a tablespoon, 10 g, still 78 mg. Poppy seeds in 100 g contain 1460 mg calcium and are an excellent source of calcium.
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Foods High In Calcium Chart
While dairy products are often considered the primary source of calcium, many plant-based foods also contain sufficient calcium.
There are numerous reasons to prefer calcium from plants. Dairy products are among 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, and 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.
Chart Of 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 woman | 1.000 |
| Breastfeeding | 1.000 |
Calcium Containing Cereal Foods Chart
| Cereal products | |
|---|---|
| Foods | Calcium content (in mg) per 100 g |
| Natural rice | 23 |
| Mixed rye bread | 23 |
| Wholemeal pasta | 25 |
| Wheat toast bread | 25 |
| Crispbread | 42 |
| Edible bran | 43 |
| Oatmeal | 54 |
| Pumpernickel | 55 |
| White bread | 58 |
| Cereals | 75 |
Calcium Containing Legumes Foods Chart
| Legumes | |
|---|---|
| Foods | Calcium content (in mg) per 100 g |
| Peas | 51 |
| Lenses | 74 |
| Lima beans | 85 |
| Beans, white | 113 |
| Chickpeas | 124 |
| Soybeans | 201 |
Calcium Containing Salads and Vegetable Chart
| Salads and Vegetable | |
|---|---|
| Foods | Calcium content (in mg) per 100 g |
| Tomatoes | 9 |
| Peppers | 10 |
| Cucumbers | 15 |
| Iceberg lettuce | 19 |
| Lettuce | 20 |
| Cauliflower | 22 |
| Asparagus | 26 |
| beetroot | 29 |
| Courgette | 30 |
| Brussels sprouts | 31 |
| Lamb’s lettuce | 32 |
| Radish | 35 |
| Carrots | 41 |
| Savoy cabbage | 47 |
| Black salsifies | 53 |
| Kohlrabi | 68 |
| Leeks | 90 |
| Broccoli | 108,5 |
| Fennel | 109 |
| Spinach | 121 |
| Kale | 196,5 |
Calcium Containing Fruits Chart
| Fruits | |
|---|---|
| Foods | Calcium content (in mg) per 100 g |
| Blueberries | 13 |
| Apricots | 17 |
| Grapes | 18 |
| Strawberries | 24 |
| Gooseberries | 24 |
| Red currants | 29 |
| Mandarins | 33 |
| Elderberries | 37 |
| Raspberries | 40 |
| Kiwis | 40 |
| Oranges | 42 |
| Sea buckthorn berries | 42 |
| Blackcurrants | 43 |
| Blackberries | 44 |
| Rhubarb | 48 |
| Figs | 54 |
| Olives | 96 |
Calcium Containing Milk, Dairy products, and Egg Chart
| Milk, Dairy products, and Egg | |
|---|---|
| Foods | Calcium content (in mg) per 100 g |
| Egg | 58 |
| Cream Fraiche 40 % fat | 73 |
| Whipped cream 30 % fat | 80 |
| Low-fat curd cheese | 92 |
| Yoghurt 3,5 % fat | 120 |
| Kefir | 120 |
| Whole milk | 120 |
| Camembert 40 % (FDM) | 570 |
| Mozzarella | 632 |
| Edam 30 % (FDM) | 800 |
| Gouda 40 % (FDM) | 810 |
| Emmental 45 % (FDM) | 1.050,00 |
Calcium Containing Meat, Poultry, and Sausages Chart
| Meat, Poultry, and Sausages | |
|---|---|
| Foods | Calcium content (in mg) per 100 g |
| Pork | 2 |
| Beef | 3 |
| Kassel | 6 |
| Stag | 7 |
| Knuckle of pork | 11 |
| Cutlet | 11 |
| Veal escalope | 14 |
| Cervelatwurst | 24 |
| Salami | 35 |
| Bratwurst | 46 |
Calcium Containing Fish and Seafood Chart
| Fish and Seafood | |
|---|---|
| Foods | Calcium content (in mg) per 100 g |
| Salmon | 13 |
| Halibut | 14 |
| Trout | 15 |
| Turbot | 17 |
| Pike | 20 |
| Mackerel | 20 |
| Redfish | 22 |
| Cod | 24 |
| Herring | 34 |
| Tuna | 40 |
| Carp | 57,5 |
| Lobster | 61 |
| Plaice | 61 |
| Oysters | 82 |
Calcium Containing Fats and Oils Chart
| Fats and Oils | |
|---|---|
| Foods | Calcium content (in mg) per 100 g |
| Margarine | 10 |
| Butter | 13 |
| Maize-germ oil | 15 |
| Mayonnaise | 18 |
Calcium Containing Oil plants Chart
| Oil plant | |
|---|---|
| Foods | Calcium content (in mg) per 100 g |
| Sesame (fresh) | 738 |
Calcium Containing Beverages Chart
| Beverages | |
|---|---|
| Foods | Calcium content (in mg) per 100 g |
| Wheat whole beer | 3 |
| Coca-Cola | 4 |
| Red wine | 10 |
| Sparkling wine | 10 |
| White wine | 10 |
Calcium Containing Miscellaneous Foods Chart
| Miscellaneous | |
|---|---|
| Foods | Calcium content (in mg) per 100 g |
| Nougat | 75 |
| Marzipan | 90 |
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.
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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, lemonades, processed cheese, meat extract, and yeast. Meat, especially pork and sausages, also often contain high levels of phosphates.
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Which cheese has a lot of calcium in it?
100 g Parmesan cheese with 1100 mg calcium. Emmental 100 g 45 % fat with 1000 mg calcium. Tilsiter 100 g 30 % fat with 990 mg calcium. Allgäu 100 g hard cheese with 900 mg calcium.
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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.
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Is calcium in water good?
In the proper dosages, the mineral can even reduce cancer risk. 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.
See Also: Health Benefits Of Yogurt Whey
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 higher, up to 2.70 mmol/l.
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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.
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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.
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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 bloating, constipation, nausea, abdominal pain, diarrhea, itching, hives, and rash.
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Where is a lot of calcium for vegans?
Dark green vegetables such as wild herbs, kale, savoy cabbage, broccoli, fennel, pak choi, savoy cabbage, or spinach are the first choice for a good calcium supply. Besides, calcium-rich mineral waters with more than 150 mg of calcium per liter and sesame and tofu are good sources of calcium.
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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 food. Egg yolk, dairy products, and fatty fish are rich in vitamin D.
See Also: Vitamin D3 Benefits And Side Effects
What are the symptoms of calcium deficiency?
It can occur with tingling on the skin, formication, and fuzzy feeling. Muscle cramps. Skin changes like dry skin and eczema. Disorders of horn formation are recognizable by hair loss and brittle nails.
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What does too high a calcium level mean?
In hypercalcemia, the calcium level in the blood is too high. High calcium levels can cause a parathyroid problem, diet, cancer, or bone disease. However, diuretics can increase the excretion of calcium.
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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.
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What does the calcium level in the blood say?
Calcium is one of the essential minerals in the body, and this substance is vital for bones and teeth and several biological functions such as blood clotting, muscle contraction, etc. Calcium can be getting measured in blood and urine in the medical laboratory.
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Does quark have much calcium?
Quark has more protein, yogurt more calcium. All dairy products are excellent sources of protein. If you need protein, you can eat quark; you can go for yogurt if you need calcium.
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Can calcium lead to constipation?
However, with the simultaneous intake of vitamin D or certain diseases, an excess of calcium can occur. Nausea, vomiting, constipation, fatigue, and muscle weakness then happen. Increased excretion via the kidneys can result in a dangerous fluid deficiency.
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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.
See Also: Which Foods Are Good For Diarrhea?
Is calcium harmful to the kidneys?
Nutrition experts’ telling is a danger to 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.
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How much calcium is in 100 ml of milk?
You can also cover your daily calcium needs with yogurt. A normal-fat natural yogurt has 180 mg calcium per 150 g cup, and the skimmed one with only 0.1% fat even has 217 mg. The calcium content of fruit yogurt is slightly lower.
See Also: Coconut Milk Benefits And Side Effects
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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Last Updated on 15/04/2022 by Buzz This Viral
