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Usage Notes

• Calcium (measured in milligrams) and calories are calculated per 100g of food.
• This calcium content of foods database contains approximately 7,000 most common food items.
• Click on column header to sort foods by name or by calcium or calories.
• Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).

Calcium in Diet

Calcium is the most plentiful mineral found in the human body. The teeth and bones contain the most calcium. Nerve cells, body tissues, blood, and other body fluids contain the rest of the calcium.

Function of Calcium

Calcium is one of the most important minerals for the the human body. Calcium helps form and maintain healthy teeth and bones. Proper levels of calcium over a lifetime can help prevent osteoporosis.

Calcium helps your body with:

• Building strong bones and teeth
• Clotting blood
• Sending and receiving nerve signals
• Squeezing and relaxing muscles
• Releasing hormones and other chemicals
• Keeping a normal heartbeat.

Food Sources

Many foods contain calcium, but dairy products are the best source. Milk and dairy products such as yogurt, cheeses, and buttermilk contain a form of calcium that your body can absorb easily.

Side Effects

Increased calcium for a limited period of time does not normally cause side effects. However, receiving higher amounts of calcium over a long period of time raises the risk of kidney stones in some people.

Those who do not receive enough calcium over a long period of time can develop osteoporosis (thinning of bone tissue and loss of bone density over time). Other disorders are also possible.

Persons with lactose intolerance have trouble digesting lactose, the sugar in milk. Over-the-counter products are available that make it easier to digest lactose. You can also buy lactose-free milk at most grocery stores.

Calcium-Rich Foods

List of the 100 foods highest in calcium content from the US Department of Agriculture. Calcium content is in milligrams and measured per 100 grams of food weight.

Foods Rich in Calcium

Calcium

Leavening agents, baking powder, double-acting, straight phosphate

7364

Leavening agents, baking powder, double-acting, sodium aluminum sulfate

5876

Leavening agents, baking powder, low-sodium

4332

Desserts, rennin, tablets, unsweetened

3733

Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL

3333

Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes

3333

Lemonade, low calorie, with aspartame, powder

3098

Spices, basil, dried

2240

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

2134

Spices, savory, ground

2132

Whey, acid, dried

2054

Cereals ready-to-eat, GENERAL MILLS, TOTAL, Blueberry Pomegranate

2041

Spices, marjoram, dried

1990

Spices, thyme, dried

1890

Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran

1887

Spices, dill weed, dried

1784

Spices, celery seed

1767

Cereals ready-to-eat, GENERAL MILLS, TOTAL, Cranberry Crunch

1724

Spices, sage, ground

1652

Seeds, sisymbrium sp. seeds, whole, dried

1633

Smelt, dried (Alaska Native)

1600

Spices, oregano, dried

1597

Spices, dill seed

1516

Cereals ready-to-eat, GENERAL MILLS, BERRY BERRY KIX

1515

Puddings, chocolate flavor, low calorie, regular, dry mix

1512

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Double Chocolate Nut Bar

1495

Spearmint, dried

1488

Cocoa mix, with aspartame, low calorie, powder, with added calcium phosphorus, without added

1440

sodium or vitamin A

Foods Rich in Calcium

Calcium

Spices, poppy seed

1438

Cheese product, pasteurized process, American, vitamin D fortified

1433

Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder

1412

Orange-flavor drink, breakfast type, low calorie, powder

1378

Cheese, parmesan, low sodium

1376

Spices, chervil, dried

1346

Spices, rosemary, dried

1280

Milk, dry, nonfat, regular, with added vitamin A and vitamin D

1257

Milk, dry, nonfat, regular, without added vitamin A and vitamin D

1257

Cheese, parmesan, shredded

1253

Spices, coriander leaf, dried

1246

Milk, dry, nonfat, instant, with added vitamin A and vitamin D

1231

Milk, dry, nonfat, instant, without added vitamin A and vitamin D

1231

Tofu, salted and fermented (fuyu), prepared with calcium sulfate

1229

Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Almond Snack Bar

1209

Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Blueberry Snack Bar

1207

Protein supplement, milk based, Muscle Milk Light, powder

1200

Spices, fennel seed

1196

Cheese, parmesan, hard

1184

Milk, buttermilk, dried

1184

Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar

1164

Babyfood, cereal, oatmeal, with honey, dry

1154

Cheese, Mexican, blend, reduced fat

1146

Spices, parsley, dried

1140

Spices, tarragon, dried

1139

Cheese, parmesan, grated

1109

Cheese, parmesan, dry grated, reduced fat

1109

Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip

1084

Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar

1070

Cheese, romano

1064

Baby food, fortified cereal bar, fruit filling

1053

Foods Rich in Calcium

Calcium

Fruit-flavored drink, dry powdered mix, low calorie, with aspartame

1047

Cheese, pasteurized process, American, without added vitamin D

1045

Cheese, pasteurized process, American, fortified with vitamin D

1045

Cheese, gruyere

1011

Spices, cinnamon, ground

1002

Spices, poultry seasoning

996

Seeds, sesame seeds, whole, roasted and toasted

989

Candies, MARS SNACKFOOD US, COCOAVIA Blueberry and Almond Chocolate Bar

985

Seeds, sesame seeds, whole, dried

975

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Chewy Chocolate Peanut Bar

965

Tofu, fried, prepared with calcium sulfate

961

Cheese, mozzarella, nonfat

961

Cheese, swiss, low sodium

961

Cheese, swiss, low fat

961

Seeds, sesame butter, paste

960

Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR

953

Snacks, M&M MARS, KUDOS Whole Grain Bar, M&M's milk chocolate

943

Spices, cumin seed

931

Infant formula, MEAD JOHNSON, NEXT STEP PROSOBEE, powder, not reconstituted

920

Infant formula, MEAD JOHNSON, NEXT STEP, PROSOBEE LIPIL, powder, with ARA and DHA

920

Milk, dry, whole, with added vitamin D

912

Milk, dry, whole, without added vitamin D

912

USDA Commodity, cheese, cheddar, reduced fat

905

Cheese, goat, hard type

895

Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

886

Cereals, Cream of Wheat, 2 1/2 minute cook time, dry

882

Beverage, milkshake mix, dry, not chocolate

880

Sweeteners, sugar substitute, granulated, brown

879

Snacks, M&M MARS, KUDOS Whole Grain Bars, peanut butter

871

Babyfood, cereal, rice, dry

850

Babyfood, rice and apples, dry

850

Foods Rich in Calcium

Calcium

Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Covered Almonds

840

Spices, bay leaf

834

Chives, freeze-dried

813

Fish, whitefish, dried (Alaska Native)

810

Cereals, CREAM OF WHEAT, 1 minute cook time, dry

801

Fruit-flavored drink, dry powder, low calorie, with high vitamin C

800

Parmesan cheese topping, fat free

800

Fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie

800

Whey, sweet, dried

796

Sauce, cheese, dry, powder

795

Babyfood, cereal, barley, dry

795

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