Calcium contributes to bone health, muscle contraction, coagulation, and nerve transmission. For mechanisms, intake, and safety, see the scientific fact sheet (professionals) on calcium.
Top 15 — calcium-rich foods
Indicative values (mg/100 g or per serving) with variations by product, brand, fortification, and cooking. For precise values, use USDA FoodData Central and Ciqual (ANSES).
- Hard cheeses (e.g., parmesan/emmental): ~700–1,200 mg/100 g
- Canned sardines with bones: ~300–400 mg/100 g
- Milk and yogurt (plain): ~110–130 mg/100 ml or 100 g
- Calcium-set tofu: ~200–350 mg/100 g
- Sesame / tahini: ~600–1,000 mg/100 g
- Almonds: ~230–270 mg/100 g
- Calcium-rich mineral waters: ~150–600 mg/L (by brand)
- Kale (raw/lightly cooked): ~150–250 mg/100 g
- Dried figs: ~150–250 mg/100 g
- White beans (cooked): ~60–120 mg/100 g
- Broccoli (cooked): ~40–60 mg/100 g
- Chia/flax seeds: ~200–700 mg/100 g (by seed)
- Fresh cheeses (cottage/skyr): ~80–120 mg/100 g
- Fortified plant-based drinks: ~100–150 mg/100 ml (check label)
- Canned salmon with bones: ~150–250 mg/100 g
Practical portions
Examples: 30 g hard cheese ≈ 200–360 mg; 1 yogurt (125 g) ≈ 150 mg; 1 can sardines (100 g) ≈ 300–400 mg.
Tips to optimize absorption
- Vitamin D: calcium is better absorbed with adequate vitamin D status; see our vitamin D-rich foods.
- Oxalates/phytates: limit spinach, rhubarb (high in oxalates) and phytates at the same very calcium-rich meal; vary sources and preparations.
- Sodium and caffeine: excess salt and high caffeine can increase urinary losses.
- Split intake throughout the day to smooth absorption and digestive tolerance.
Daily guidelines (recommended intake)
Common guidelines: ≈ 950–1,000 mg/day in adults; ≈ 1,200 mg/day in seniors. References differ by organization. See reference values and professional calcium synthesis.
| Population | Daily guideline |
|---|---|
| Adults | ≈ 950–1,000 mg/day |
| > 65 years | ≈ 1,200 mg/day |
| Pregnancy/breastfeeding | elevated needs per references |
Risks, interactions, and precautions
- UL (supplementation): prolonged excess can lead to hypercalcemia/stones; usual guidelines ~2,000–2,500 mg/day (all sources) by age. See the safety section.
- Interactions: calcium decreases absorption of some antibiotics (quinolones/tetracyclines) and iron; space by 2–4 h if necessary.
- Food choice: prefer varied sources (dairy, fish with bones, calcium-set tofu, seeds, green vegetables).
Sources and further reading
- Mechanisms, needs, safety: ODS professional fact sheet – Calcium.
- Tables: USDA FoodData Central, Ciqual (ANSES).
- EU guidelines: dietary reference values.
