What Does Calcium Do?

Calcium is an essential mineral that builds bones and helps maintain bone strength throughout your lifetime. About 99 percent of the calcium in our bodies is in our bones and teeth.

Calcium is Also Important for:

  • Aiding in conducting nerve impulses throughout the body
  • Blood clotting
  • Muscle contraction

Signs of Deficiency:

If people aren’t getting enough calcium in their diet, the body takes calcium from the bones to ensure normal cell function, which can lead to weakened bones.

How Much Do You Need?

Life Stage Amount
0-6 mos 200 mg
7-12 mos 260 mg
1-3 yrs 700 mg
4-8 yrs 1,000 mg
9-13 yrs 1,300 mg
14-18 yrs 1,300 mg
19-50 yrs 1,000 mg
Men 51-70 1,000 mg
Women 51-70 1,200 mg
Adults 71+ 1,200 mg

Source

Nutrition Guide: Calcium

Whole foods with the highest amounts of calcium…

  • All
  • Beans & Legumes
  • Eggs & Dairy
  • Fruits
  • Grains
  • Herbs & Spices
  • Nuts & Seeds
  • Poultry & Meats
  • Seafood
  • Vegetables
Tofu
Amount: 4 oz (113 g)
Calcium: 775
Sesame Seeds
Amount: .25 cup dried (36 g)
Calcium: 351
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Calcium: 296
Collard Greens
Amount: 1 cup cooked (190 g)
Calcium: 268
Spinach
Amount: 1 cup (30g)
Calcium: 245
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Calcium: 204
Turnip Greens
Amount: 1 cup cooked (144 g)
Calcium: 197
Chia Seeds
Amount: 2 tbs (28 g)
Calcium: 177
Soybeans
Amount: 1 cup cooked (172 g)
Calcium: 175
Mustard Greens
Amount: 1 cup cooked (140 g)
Calcium: 162
Bok Choy
Amount: 1 cup cooked (170 g)
Calcium: 158
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Calcium: 138
Navy Beans
Amount: 1 cup cooked (182 g)
Calcium: 126
Olives, Black
Amount: 1 cup (134 g)
Calcium: 118
Tempeh
Amount: 4 oz (113 g)
Calcium: 109
Shrimp
Amount: 4 oz (113 g) lg steamed
Calcium: 103
Swiss Chard
Amount: 1 cup cooked (175 g)
Calcium: 102
Edamame
Amount: 1 cup (155 g)
Calcium: 98
Kale
Amount: 1 cup (130 g)
Calcium: 94
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Calcium: 80
Pinto Beans
Amount: 1 cup (171 g)
Calcium: 79
Sweet Potato
Amount: 1 cup (200 g)
Calcium: 76
Cabbage
Amount: 1 cup (150 g)
Calcium: 63
Kidney Beans
Amount: 1 cup (177 g)
Calcium: 62
Broccoli
Amount: 1 cup (156 g)
Calcium: 62
Almonds
Amount: .25 cup (23 g)
Calcium: 61
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Calcium: 56
Green Beans
Amount: 1 cup (125 g)
Calcium: 55
Papaya
Amount: 1 medium (276 g)
Calcium: 55
Oranges
Amount: 1 medium (131 g)
Calcium: 52
Salmon
Amount: 4 oz (113 g) wild, broiled
Calcium: 51
Summer Squash
Amount: 1 cup cooked (180 g)
Calcium: 49
Black Beans
Amount: 1 cup cooked
Calcium: 46
Onions
Amount: 1 cup cooked (210 g)
Calcium: 46
Winter Squash
Amount: 1 cup cooked (205 g)
Calcium: 45
Fennel
Amount: 1 cup raw (87 g)
Calcium: 43
Parsley
Amount: .5 cup (30.4 g)
Calcium: 42
Asparagus
Amount: 1 cup (180g)
Calcium: 41
Carrots
Amount: 1 cup (122 g)
Calcium: 40
Celery
Amount: 1 cup raw (101 g)
Calcium: 40
Lentils
Amount: 1 cup cooked (198 g)
Calcium: 38
Basil
Amount: .5 cup (21 g)
Calcium: 38
Green Peas
Amount: 1 cup (138 g)
Calcium: 37
Flaxseeds
Amount: 2 tbs ground (14 g)
Calcium: 36
Peanuts
Amount: .25 cup (36.5 g)
Calcium: 34
Lima Beans
Amount: 1 cup (188 g) cooked
Calcium: 32
Quinoa
Amount: 1 cup cooked
Calcium: 31
Romaine Lettuce
Amount: 2 cups (94 g)
Calcium: 31
Raspberries
Amount: 1 cup fresh (123 g)
Calcium: 31
Leeks
Amount: 1 cup cooked (104 g)
Calcium: 31
Walnuts
Amount: .25 cup (30 g)
Calcium: 29
Split Peas
Amount: 1 cup cooked (196 g)
Calcium: 27
Beets
Amount: 1 cup (170g)
Calcium: 27
Sunflower Seeds
Amount: .25 cup (35 g)
Calcium: 27
Potatoes
Amount: 1 cup baked (173 g)
Calcium: 26
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Calcium: 25
Kiwifruit
Amount: 1 2" fresh (69 g)
Calcium: 24
Strawberries
Amount: 1 cup (144 g)
Calcium: 23
Sea Vegetables
Amount: 1 tbs dried (5 g)
Calcium: 22
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Calcium: 21
Oats
Amount: .25 cup uncooked (39 g)
Calcium: 21
Pineapple
Amount: 1 cup (165 g)
Calcium: 21
Barley
Amount: .33 cup dry (61.3 g)
Calcium: 20.2
Cauliflower
Amount: 1 cup (124 g)
Calcium: 20
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Calcium: 20
Brown Rice
Amount: 1 cup cooked (195 g)
Calcium: 19.5
Avocados
Amount: 1 cup, sliced (146g)
Calcium: 18
Tomatoes
Amount: 1 cup (180 g)
Calcium: 18
Figs
Amount: 1 medium fresh (50 g)
Calcium: 18
Mangos
Amount: 1 cup (165 g)
Calcium: 17
Cucumber
Amount: 1 cup raw (104 g)
Calcium: 17
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Calcium: 17
Arugula
Amount: .5 cup (10 g)
Calcium: 16
Pears
Amount: 1 medium (178 g)
Calcium: 16
Grapefruit
Amount: .5 medium (128 g)
Calcium: 15.4
Grapes
Amount: 1 cup (151 g)
Calcium: 15.1
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Calcium: 15
Cashews
Amount: .25 cup (40 g)
Calcium: 14.9
Cantaloupe
Amount: 1 cup (160 g)
Calcium: 14
Mushrooms, Crimini
Amount: 1 cup (72 g)
Calcium: 13
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Calcium: 13
Buckwheat
Amount: 1 cup cooked (168 g)
Calcium: 12
Apple
Amount: 1 Medium (182 g)
Calcium: 11
Watermelon
Amount: 1 cup (152 g)
Calcium: 11
Scallops
Amount: 4 oz (113 g) steamed
Calcium: 11
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Calcium: 10.2
Miso
Amount: 1 tbs (17 g)
Calcium: 10
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Calcium: 10
Blueberries
Amount: 1 cup (148 g)
Calcium: 9
Cranberries
Amount: 1 cup fresh (100 g)
Calcium: 8
Bell Peppers
Amount: 1 cup (92 g)
Calcium: 6.4
Bananas
Amount: 1 medium (118 g)
Calcium: 6
Eggplant
Amount: 1 cup cooked (99 g)
Calcium: 6
Cilantro
Amount: .5 cup (8 g)
Calcium: 5.4
Millet
Amount: 1 cup cooked (174 g)
Calcium: 5.2
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Calcium: 5
Apricots
Amount: 1 whole (35 g)
Calcium: 4.6
Plums & Prunes
Amount: 1 fresh (66 g)
Calcium: 4
Lemons & Limes
Amount: .25 cup (61 g)
Calcium: 3.7
Corn, Yellow
Amount: 1 cooked (77 g)
Calcium: 2.3
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Calcium: 2.2