Calcium is the most abundant mineral in the human body, stored mostly in the teeth and bones.1 Most people know calcium because of its role in building and maintaining strong teeth and bones, but calcium is also necessary for properly functioning muscles and for healthy circulatory and nervous systems.2
When the body is not delivered adequate calcium through the diet, it uses calcium stored in the teeth and bones, resulting in loss of bone density. 1 For this reason, it is very important to consume enough calcium along with magnesium, phosphorous, vitamin D, and vitamin K, which help the body absorb and use calcium.3
Depending on age, children and teenagers need between 700 and 1,300 mg of calcium daily, while adults need between 1,000 and 1,200 mg daily.
Good sources of calcium include dairy products, sardines, canned salmon, kale, and fortified orange juice, soy milk, or cereals.1
Calcium-rich Foods
| Ingredient | mg of Calcium per 100g | mg of Calcium per 100 calories |
|---|---|---|
| baking powder | 4332.0 | 4466.0 |
| ener-g egg replacer | 2500.0 | 666.7 |
| dried basil | 2240.0 | 961.4 |
| dried marjoram | 1990.0 | 734.3 |
| dried thyme | 1890.0 | 684.8 |
| dried dill weed | 1784.0 | 705.1 |
| celery seed | 1767.0 | 450.8 |
| fennel pollen | 1666.0 | 399.8 |
| fresh sage | 1652.0 | 524.4 |
| dried oregano | 1597.0 | 602.6 |
| dried mint | 1488.0 | 522.1 |
| poppy seeds | 1438.0 | 273.9 |
| chervil | 1346.0 | 567.9 |
| dried rosemary | 1280.0 | 386.7 |
| nonfat dry milk powder | 1257.0 | 347.2 |
| ground coriander | 1246.0 | 446.6 |
| fennel seeds | 1196.0 | 346.7 |
| parmesan cheese | 1184.0 | 302.0 |
| dried parsley | 1140.0 | 390.4 |
| fresh tarragon | 1139.0 | 386.1 |
| kraft grated parmesan cheese | 1109.0 | 257.3 |
| manchego cheese | 1070.0 | 249.4 |
| romano cheese | 1064.0 | 274.9 |
| american cheese | 1045.0 | 281.7 |
| gruyere cheese | 1011.0 | 244.8 |
| ground cinnamon | 1002.0 | 405.7 |
| halloumi | 1000.0 | 317.5 |
| poultry seasoning | 996.0 | 324.4 |
| sesame seeds | 975.0 | 170.2 |
| skim milk mozzarella | 961.0 | 681.6 |
| ground cumin | 931.0 | 248.3 |
| powdered milk | 912.0 | 183.9 |
| bay leaf | 834.0 | 266.5 |
| curry leaves | 830.0 | 768.5 |
| dried chives | 813.0 | 261.4 |
| swiss cheese | 791.0 | 208.2 |
| part-skim mozzarella cheese | 782.0 | 307.9 |
| provolone cheese | 756.0 | 215.4 |
| monterey jack cheese | 746.0 | 200.0 |
| Edam cheese | 731.0 | 204.8 |
| cheddar cheese | 721.0 | 178.9 |
| vanilla bean paste | 714.3 | 250.0 |
| jarlsberg cheese | 714.0 | 200.0 |
| KRAFT Singles | 712.0 | 481.1 |
| coriander seeds | 709.0 | 237.9 |
| gouda cheese | 700.0 | 196.6 |
| caraway seeds | 689.0 | 206.9 |
| colby cheese | 685.0 | 173.9 |
| pumpkin pie spice | 682.0 | 199.4 |
| kelp flakes | 680.0 | 272.0 |
| roquefort cheese | 662.0 | 179.4 |
| ground allspice | 661.0 | 251.3 |
| shredded mexican cheese blend | 659.0 | 184.1 |
| star anise | 646.0 | 191.7 |
| Cheshire cheese | 643.0 | 165.7 |
| Red Leicester | 643.0 | 168.8 |
| cloves | 632.0 | 230.7 |
| chia seeds | 631.0 | 129.8 |
| agar agar | 625.0 | 204.2 |
| havarti cheese | 607.0 | 177.8 |
| velveeta cheese | 574.0 | 258.6 |
| queso fresco | 566.0 | 189.3 |
| fontina cheese | 550.0 | 141.4 |
| taleggio cheese | 540.0 | 188.8 |
| burrata | 530.0 | 212.0 |
| blue cheese | 528.0 | 149.6 |
| mozzarella cheese | 505.0 | 168.3 |
| whey | 500.0 | 121.7 |
| nabulsi | 500.0 | 166.7 |
| dark treacle | 500.0 | 172.4 |
| feta cheese | 493.0 | 186.7 |
| paneer | 480.0 | 166.1 |
| curry powder | 478.0 | 147.1 |
| ovaltine | 455.0 | 113.8 |
| pepper | 443.0 | 176.5 |
| canned sprats | 420.0 | 209.0 |
| low-fat cheese | 415.0 | 239.9 |
| fresh thyme | 405.0 | 401.0 |
| cheerios | 401.0 | 108.1 |
| dried shrimp | 400.0 | 125.0 |
| all-bran cereal | 389.0 | 149.6 |
| camembert | 388.0 | 129.3 |
| onion powder | 384.0 | 112.6 |
| ground cardamom | 383.0 | 123.2 |
| sardines | 382.0 | 183.7 |
| quick-cooking grits | 378.0 | 105.3 |
| frozen low-fat waffles | 378.0 | 165.1 |
| rice chex | 370.0 | 98.7 |
| grape leaves | 363.0 | 390.3 |
| Cheez Whiz | 359.0 | 130.1 |
| bocconcini | 357.1 | 142.8 |
| fat-free cream cheese | 351.0 | 334.3 |
| carob powder | 348.0 | 156.8 |
| red pepper flakes | 330.0 | 117.0 |
| egg substitute | 326.0 | 73.4 |
| corn chex | 323.0 | 87.3 |
| fresh rosemary | 317.0 | 242.0 |
| textured vegetable protein | 310.0 | 99.7 |
| dark chocolate chips | 303.0 | 56.1 |
| malted milk powder | 298.0 | 69.6 |
