Calcium foods

Which foods contain the most calcium? Serving table (NIH)

Values are taken from the NIH table “Calcium content of selected foods”; serving sizes are as in the original (1 oz ≈ 28 g, “cup” is the US measure). The percentage is calculated against the US Daily Value of 1,300 mg for adults and children over 4 years; this is a labeling value, not a personal requirement. The NIH counts foods providing 20% or more of the Daily Value as a “high source”; foods with lower percentages also contribute to a balanced diet. ^[1]

The NIH states that the calcium content of tofu applies only to products processed with calcium salt, that tofu made with other salts does not provide a significant amount of calcium, and that the calcium content of milk changes slightly with fat content. ^[1]

Calcium in foods commonly consumed in Türkiye (T.C. Ministry of Health)

The Ministry of Health publication “Calcium, Vitamin D and Osteoporosis”, prepared by Prof. Dr. Neslişah Rakıcıoğlu of Hacettepe University (prepared 2008, second edition 2012), gives the calcium content of commonly consumed foods in mg per 100 g. The publication classifies milk and dairy products (yogurt, cheese, çökelek) as the “best”; oilseeds such as molasses, sesame, hazelnuts and peanuts, green leafy vegetables, dried legumes and dried fruits as “good”; foods such as eggs, oranges and mandarins as “medium”; and grains, other vegetables and fruits, and meats as “poor” sources. Selected values from the publication’s table are seen below. ^[2]

Limits of this table: values are per 100 g, not per serving; a slice of cheese and a glass of milk are not consumed at the same weight. The publication is old, and cheeses can differ in type, production and saltiness. The milligrams in the table show total calcium, not absorbed calcium; the publication itself states that factors affecting absorption should be considered together when determining sources and that the best sources are the foods containing the most absorbable calcium. ^[2] For example, spinach is in the “good” class in this table, but in the measurements cited by the NIH only about 5% of the calcium in spinach is absorbed (details in the next section). ^[1]

How much of the calcium from food is absorbed?

According to the NIH, absorption from dairy products and fortified foods is about 30%. Oxalic acid and phytic acid in plants can reduce absorption by forming insoluble salts with calcium: calcium absorption is 5% in spinach and 27% in milk. Foods rich in oxalic acid include spinach, collard greens, sweet potatoes, rhubarb and beans. In plants that do not contain these compounds, such as broccoli, kale and cabbage, bioavailability is similar to milk, but the amount per serving is much smaller. In a dietary pattern in which a variety of foods is eaten, the effect of oxalic and phytic acid is thought to have very little nutritional consequence. Caffeine and phosphorus reduce net absorption slightly, and low vitamin D reduces it more markedly. ^[1]

EFSA states that in European countries the main dietary source of calcium is generally dairy products, that dark green vegetables, legumes, nuts, canned fish with soft bones (such as canned sardines) and calcium-fortified foods are also rich sources, and that hard water also contributes significantly to calcium intake. ^[3]

Lactose intolerance, milk allergy and people who do not eat dairy

The NIH states that people with lactose intolerance, those with milk allergy and those who avoid dairy products (including vegan diets) are at higher risk of inadequate calcium intake, because dairy products are rich sources. In people with lactose intolerance, lactose-free or lactose-reduced dairy products contain the same amount of calcium as regular products. People who avoid dairy for other reasons can obtain calcium from some vegetables, canned fish with bones or fortified foods; however, it is reported that these people generally need calcium-fortified foods or supplements to reach recommended amounts. ^[1]

In fortified products (juice, plant-based milk, cereals), the calcium amount varies by product; the NIH reports that calcium citrate malate is a well-absorbed form used in some fortified juices. The actual content of a product is read from the label. ^[1]

For foods not in the table

A free and comprehensive database for products not in the table (for example local cheeses, tahini, different varieties of dried legumes) is USDA FoodData Central; however, because it is based on US products, the content of a product made in Türkiye may differ by type and processing. ^[4]

Main guide: What is calcium? This guide does not recommend personal doses.