Calcium is a vital mineral essential for maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. Ensuring you get enough calcium through your diet is crucial for overall health at every stage of life. But with so many food options available, it’s natural to wonder: “What Food Has The Most Calcium?” This comprehensive guide, based on expert sources, will explore the top calcium-rich foods, helping you understand how to incorporate them into your daily meals and meet your recommended daily intake.
Understanding Calcium and Why You Need It
Calcium is more than just a bone-building mineral. It plays a crucial role in numerous bodily functions. A deficiency can lead to various health issues, including osteoporosis, muscle cramps, and even cardiovascular problems.
Benefits of Calcium
- Bone Health: Calcium is the primary building block of bones and teeth, providing strength and structure. Adequate intake throughout life is vital for preventing bone loss and osteoporosis, especially as we age.
- Muscle Function: Calcium is necessary for muscle contraction and relaxation, including the heart muscle. It helps regulate heartbeat and ensures smooth muscle function.
- Nerve Transmission: Calcium plays a key role in transmitting nerve signals throughout the body, allowing for communication between the brain and other parts of the body.
- Blood Clotting: Calcium is essential for the blood clotting process, helping to stop bleeding after injuries.
- Enzyme Function: Calcium is a cofactor for many enzymes, which are proteins that speed up chemical reactions in the body, supporting various metabolic processes.
Recommended Daily Intake
The amount of calcium you need daily varies depending on your age and life stage. Here’s a general guideline based on recommendations:
- 0-12 months (non-breastfed): 525mg
- 1-3 years: 350mg
- 4-6 years: 450mg
- 7-10 years: 550mg
- 11-18 years (boys): 1000mg
- 11-18 years (girls): 800mg
- Adults (19+ years): 700mg
- Pregnant women: 700mg
- Breastfeeding women: 1250mg (700mg + 550mg)
Individuals undergoing osteoporosis treatments might require a higher daily intake of around 1000mg. It’s always best to consult with your doctor or GP for personalized advice on calcium intake, especially if you have specific health concerns or are on medication.
Top Food Sources of Calcium: A Detailed Guide
While dairy products are often highlighted as calcium powerhouses, many other food groups contribute significantly to your daily calcium intake. Let’s explore the best sources across various categories:
Dairy Delights: Cheese, Milk, and Yogurt
Dairy products are naturally rich in calcium and are often fortified with vitamin D, which aids calcium absorption.
Cheese and Cheese-based Dishes
Cheese is a concentrated source of calcium, with harder cheeses generally containing more than softer varieties.
Amount of calcium per average portion size:
- Parmesan (30g): 300mg
- Edam/Gouda (40g): 300mg
- Paneer (60g): 300mg
- Cheddar/Low-fat hard cheese (30g): 200mg
- Halloumi (30g): 200mg
- Cottage cheese (80g): 100mg
- Camembert (40g): 100mg
Beyond cheeseboards, incorporate cheese into omelettes, quiches, macaroni cheese, and cauliflower cheese to boost your calcium intake.
Milk – Skimmed, Semi-Skimmed, Whole, and Fortified Soy
Milk is another excellent and readily available source of calcium. Fortified soy milk provides a comparable calcium content for those avoiding dairy.
Amount of calcium per average portion size:
- Milk (skimmed/semi-skimmed/whole) (200ml): 240mg
- Soy milk (calcium fortified) (200ml): 240mg
Enjoy milk with cereal, in hot drinks, or as a base for porridge and rice pudding.
Yogurt – Plain, Low-Fat, and Soy
Yogurt, especially plain and low-fat varieties, is a versatile and calcium-rich food. Fortified soy yogurt is a great dairy-free alternative.
Amount of calcium per average portion size:
- Yogurt (low-fat, plain and calcium-fortified soy) (125g): 200mg
- Fortified fromage frais ‘mini pot’ (47g): 50mg
Plain yogurt pairs well with fruit, granola, or as a base for Bircher muesli.
Plant-Powered Calcium: Tofu, Vegetables, Fruits, Pulses, Nuts, and Seeds
For those seeking non-dairy calcium sources, plants offer a wide array of options.
Tofu – Firm, Soft, or Silken (Calcium-Set)
Calcium-set tofu is a surprisingly good source of calcium, especially for vegans and vegetarians.
Amount of calcium per average portion size:
- Tofu (steamed or fried) (120g): 200mg
Incorporate tofu into curries, stir-fries, and even cannelloni for a calcium boost.
Vegetables, Fruits, and Pulses
While individual portions may contain less calcium than dairy, consuming a variety of these plant-based foods throughout the day can contribute significantly to your overall intake.
Amount of calcium per average portion size:
- Dried figs (2): 100mg
- Baked beans (200g): 85mg
- Red kidney beans (canned) (70g): 50mg
- Green or French beans (90g): 50mg
- Green or white cabbage (95g): 50mg
- Broccoli (steamed) (110g): 50mg
- Watercress (40g): 50mg
- Tinned tomatoes (400g): 50mg
- Dried apricots (8): 50mg
- Orange (1 large): 50mg
Include a variety of green beans, cabbage, broccoli, and canned tomatoes in your meals to increase your calcium intake.
Nuts and Seeds
Certain nuts and seeds are concentrated sources of calcium and are easy to add to snacks and meals.
Amount of calcium per average portion size:
- Tahini (sesame paste) (1 heaped tsp): 100mg
- Sesame seeds (1 tbsp): 100mg
- Almonds (10 whole): 50mg
- Brazil nuts (9 whole): 50mg
Sprinkle sesame seeds on salads, use tahini in dressings or dips, and snack on almonds and Brazil nuts.
Fish with Bones: Canned Sardines and Salmon
Canned fish with edible bones, like sardines and salmon, are excellent sources of calcium.
Amount of calcium per average portion size:
- Sardines (canned) (50g): 200mg
- Pink salmon (tinned) (105g): 100mg
Add sardines to pasta dishes or enjoy them on toast. Tinned salmon is great in salads or fishcakes.
Fortified Foods: Bread and Plant-Based Milks
Fortification of foods with calcium is a common practice, expanding calcium sources beyond naturally rich foods.
Bread, Pasta, and Rice
You might be surprised to find that even everyday carbohydrates like bread can contribute to your calcium intake, as bread is often fortified.
Amount of calcium per average portion size:
- White pitta bread (75g): 100mg
- Plain naan bread (43g): 80mg
- White bread (1 medium slice): 50mg
- Wholemeal bread (1 thick slice): 50mg
- Cooked pasta, boiled (230g): 50mg
Enjoy toast, sandwiches, and pasta dishes as part of a calcium-rich diet.
Plant-Based Milks and Juices
Many plant-based milk alternatives like soy, almond, and oat milk are fortified with calcium to match or exceed the calcium content of cow’s milk. Similarly, some fruit juices are also calcium-fortified. Always check the nutrition label to confirm.
Calcium for Specific Dietary Needs
Meeting calcium needs is achievable even with dietary restrictions like veganism or dairy intolerance.
Vegan and Dairy-Free Calcium Sources
Vegans and those avoiding dairy can easily obtain sufficient calcium by focusing on:
- Green leafy vegetables (kale, collard greens, bok choy)
- Almonds
- Sesame seeds and tahini
- Dried fruit (figs, apricots)
- Pulses (beans, lentils)
- Fortified soy drinks and yogurts
- Calcium-set tofu
A well-planned vegetarian or vegan diet is not a risk factor for osteoporosis and can provide ample calcium.
Addressing Dairy Intolerance
Lactose intolerance doesn’t mean you have to miss out on calcium. Focus on non-dairy calcium-rich foods such as:
- Sardines and pilchards
- Curly kale and watercress
- Sesame seeds and tahini
- Fortified foods like mineral water, soy milk, and bread
Choose lactose-free dairy products or calcium-fortified alternatives to meet your needs comfortably.
Maximizing Calcium Absorption
Simply eating calcium-rich foods isn’t enough; your body needs to absorb it effectively.
The Role of Vitamin D
Vitamin D is crucial for calcium absorption. Your body produces vitamin D when exposed to sunlight. You can also obtain it from certain foods and supplements.
Aim for short periods of sun exposure (around 10 minutes) to bare skin a couple of times daily between late March and September, without sunscreen (while being careful not to burn). Public health guidelines in the UK recommend that everyone over one year old should consider a daily vitamin D supplement of 10 micrograms (10μg), in addition to sensible sun exposure. Consult your doctor if you are concerned about vitamin D levels or supplement needs.
Debunking the Acidity Myth
The idea that dairy products make the body too acidic and leach calcium from bones is not supported by scientific evidence. A balanced diet rich in fruits and vegetables helps maintain the body’s acid-alkaline balance naturally. Eliminating entire food groups like dairy is unnecessary and can lead to nutrient deficiencies.
Conclusion
“What food has the most calcium?” As we’ve seen, the answer isn’t just one food but a diverse range of options. Dairy products are excellent sources, but plant-based foods, canned fish, and fortified products also contribute significantly. By incorporating a variety of these calcium-rich foods into your daily diet and ensuring adequate vitamin D intake, you can effectively meet your calcium needs and support lifelong health. Remember to consult with healthcare professionals for personalized dietary advice.
References:
- National Osteoporosis Society
- Professor Susan Lanham New, Professor of Nutrition at the University of Surrey
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional for personalized guidance.
