List of calcium-rich foods

Calcium is an essential mineral to improve the structure of bones and teeth, improve muscle strength and contraction, assist in the blood clotting process and maintain blood pH balance. Thus, it is important that foods rich in calcium are included in the diet, being the ideal daily amount recommended by the nutritionist.

Some of the main calcium-rich foods are milk, cheese, spinach, sardines, and broccoli, for example. People with osteoporosis, or a family history of osteoporosis, should have a diet rich in calcium, as well as children and women in the menopause phase, to prevent problems related to hormonal changes and calcium absorption. 

List of calcium-rich foods

Calcium-rich foods should be consumed daily so that all metabolic processes can happen correctly. Some of the main foods rich in calcium of animal and vegetable origin are:

Calcium amount per 100 g of animal foods
Low-fat low-fat yogurt 157 mg
Natural yogurt 143 mg
Skimmed milk 134 mg
Whole milk 123 mg
Whole milk powder 890 mg
Goat milk 112 mg
Ricotta cheese 253 mg
Mozzarella Cheese 875 mg
Skinless sardines 438 mg
Mussel 56 mg
Oysters 66 mg
Calcium amount per 100 g of plant foods
Almond 270 mg
Basil 258 mg
Raw soya bean 250 mg
Flax seed 250 mg
Soy flour 206 mg
Cress 133 mg
Chickpeas 114 mg
Nuts 105 mg
Sesame seeds 82 mg
Peanut 62 mg
Pass grape 50 mg
Chard 43 mg
Mustard 35 mg
Cooked spinach 100 mg
Tofu 130 mg
Brazil nut 146 mg
Cooked black beans 29 mg
Prunes 38 mg
Cooked broccoli 42 mg
Soy drink 18 mg
Brewer’s yeast 213 mg
Soya beans 50 mg
Baked pumpkin  26 mg

Enriched foods are a great alternative to increase your calcium intake, especially when foods that are sources of calcium do not enter the daily diet. In addition to milk and dairy products, there are other foods rich in calcium, such as almonds, peanuts and sardines, for example. Check out a list of calcium-rich foods without milk .

Recommended daily calcium recommendation

The recommendation of the World Health Organization is that the daily intake reaches 1000 mg per day for the healthy adult, however this value can vary according to the person’s age, lifestyle and history of diseases in the family, for example.

Calcium supplementation is advised in special cases of deficiency or illness and must be prescribed and guided by an endocrinologist, orthopedist or nutritionist. See an example of an osteoporosis supplement at: Calcium and vitamin D supplement .

When calcium intake does not respect the daily recommendation, there may be, in the long term, the appearance of some symptoms, such as weakness in the bones, sensitivity in the teeth, irritability and cramps, for example, it is important to go to the doctor so that the calcium deficiency and dietary supplementation or adjustment may be indicated. Know how to recognize the symptoms of lack of calcium.

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