NutriBasesNutrition Intelligence

Nutrients

Calcium

A mineral for bones and teeth. The Daily Value is 1,300 mg.

Richest source in our database: Leavening Agents, Baking Powder (7,364 mg per 100 g). Read the full calcium rich foods, including non-dairy sources guide.

Daily Value (DV) 1,300 mg
Unit mg per 100 g
Guidance Getting enough of this nutrient is generally important.

Understanding calcium

What it does

Calcium is the most abundant mineral in the body and is essential for building and maintaining strong bones and teeth. It also plays a role in muscle contraction, nerve signaling and blood clotting. When intake is low, the body draws calcium from bone to keep blood levels steady.

When intake falls short

Long-term low calcium intake can weaken bones and, over decades, raises the risk of osteoporosis and fractures. Teenage girls, older adults, and people who avoid dairy without replacing it are among those most likely to fall short. Bones build most of their density early in life, so adequate calcium during childhood and adolescence matters a great deal.

Absorption & pairing

The body absorbs only about 30 percent of the calcium in food and uses it best in doses of 500 mg or less, so spreading intake across the day helps. Vitamin D is required for calcium absorption, and a large calcium dose can interfere with iron absorption if the two are eaten together.

Food-first strategy

Dairy foods like milk, yogurt and cheese are the most concentrated everyday sources, and fortified plant milks, calcium-set tofu, canned salmon or sardines with bones, and leafy greens also contribute. Including a calcium source at a couple of meals makes the 1,300 mg Daily Value achievable. Pair it with vitamin D for better absorption.

About 99 percent of the body's calcium is stored in the bones and teeth. The body absorbs calcium best in amounts of 500 mg or less at one time. Without enough vitamin D, the body cannot absorb calcium efficiently no matter how much you eat.

Foods highest in calcium

Full ranking

Values per 100 g of edible portion, sorted high to low. The bar shows the share of the Daily Value.

  1. Leavening Agents, Baking Powder7,364 mg566%
  2. Leavening Agents, Baking Powder5,876 mg452%
  3. Leavening Agents, Baking Powder4,332 mg333%
  4. Desserts, Rennin3,733 mg287%
  5. Spices, Basil2,240 mg172%
  6. Tofu, Dried-Frozen (Koyadofu)2,134 mg164%
  7. Spices, Savory2,132 mg164%
  8. Whey, Acid2,054 mg158%
  9. Spices, Marjoram1,990 mg153%
  10. Spices, Thyme1,890 mg145%
  11. Spices, Dill Weed1,784 mg137%
  12. Spices, Celery Seed1,767 mg136%

See also

Foods highest in calcium Calcium Rich Foods, Including Non-Dairy Sources guide Meat & Poultry Highest in Calcium Fish & Seafood Highest in Calcium Eggs & Dairy Highest in Calcium All nutrients

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.