10 foods richest in calcium

by Abbas Jahangir · January 27, 2023

Calcium is the most abundant mineral salt in the body and we need it to be healthy. Nearly 99% of calcium is concentrated in bones and teeth, but it also plays an important role in the proper functioning of all cells in the body. Knowing that a healthy adult needs about 1000 mg of calcium per day, what foods should be favored so as not to miss it?

Cheese

Gruyère, Comté, Emmental and Parmesan are the cheeses that contain the most calcium (more than 1000 mg/100 g ).

Reblochon, Saint-Nectaire, Bleu d’Auvergne, or Roquefort also contain good quantities (between 600 and 800 mg/100 g).

Thyme

Dried thyme is extremely rich in calcium: 1260 mg/100 g (on average), more than the daily needs of an adult.

However, note that we rarely eat 100 g of thyme per day!

Calcium is also found in other spices such as cinnamon (1080 mg/100 g), cumin (931 mg/100 g), pepper (430 mg/100 g) or parsley (250 mg/100 g) .

Sardines

Sardines are an excellent source of calcium.

A can of sardines in oil contains 400 mg of calcium per 100 g .

In addition, it is one of the best sources of omega-3s and a good source of selenium, phosphorus, vitamin D.

Tofu

Tofu is a white, soft, neutral-tasting paste made from the curdling of soy milk .

It is an important staple of the Asian diet.

It is very rich in calcium since 100 g of tofu contains 350 mg of calcium .

Milk

Whether cow, goat or sheep, milk is rich in calcium.

Indeed, cow’s milk contains about 120 mg of calcium per 100 g , goat’s milk , 126 mg/100 g and sheep’s milk , 195 mg/100 g .

Yogurts also contain good amounts of calcium. Choose them with probiotics because they contain bacteria beneficial to health.

Almonds

100 g of almonds will provide you with an average of 250 mg of calcium.

In addition, it is recommended to consume it regularly (although in small quantities), because it contains many minerals, phytosterols, monounsaturated fatty acids, vegetable proteins, soluble fibers and vitamins.

But, as for thyme, difficult to eat 100 g per day! It will be necessary to supplement by the consumption of other foods rich in calcium.

Spinach

Mainly known for its high iron content, spinach is also a good source of calcium.

Indeed, 100 g of spinach contain on average 168 mg of calcium .

In general, remember that green vegetables are the vegetables richest in calcium.

Beans

Black beans are a very good source of calcium: 160 mg/100 g , and white beans , a good source: 15 mg/100 g .

Rich in fiber, beans have the advantage of quickly providing a feeling of satiety. They are also rich in iron and very economical!

Bottled water

So – called “calcic” waters have an average calcium content of more than 150 mg/l .

The water richest in calcium is Hépar (591 mg/l).

But we can also mention Contrex, Quézac, Badoit, San Pellegino, Salvétat, Taillefine, Perrier or even Rozana.

Fresh fruit

Some fruits are significant sources of calcium.

Indeed, kiwis (34 mg/100 g), oranges (43 mg/100 g), apricots (13 mg/100 g), clementines (30 g/100 g) and blackberries (29 mg/100 g), in addition to being rich in vitamins, are good sources of calcium.