Healthy Foods and Vitamins

Where is Calcium Found in Food?

Calcium Sources

There are many animal and plant sources that provide calcium, and the following is a detailed statement of calcium sources :

Milk and Dairy

Milk and its derivatives are one of the food sources that have been consumed for thousands of years all over the world, especially those that come from cows, sheep, and goats. They are one of the food sources rich in many vitamins and minerals.

Where is calcium found in food

They contain calcium, potassium, vitamin B12, and vitamin C. D, Given that yoghurt is made from milk, it also contains calcium and approximately 9 grams of animal protein for every 170 grams of it.

The following is an explanation of the amount of calcium found in both milk, its alternatives, and yogurt:

Cow’s milk, as one cup of it contains approximately 250 milligrams of calcium. Calcium-fortified milk alternatives, one cup of which contains approximately 200 to 250 milligrams of calcium. Yogurt, as three-quarters of a cup contains 250 milligrams of calcium.


Cheeses are good sources of calcium, which contributes to maintaining bone strength, dental health, and normal blood pressure, in addition to its role in wound healing. Below is an explanation of some different types of cheeses and their calcium content:

Low-fat mozzarella cheese, as approximately 42.5 grams of it contain 333 milligrams of calcium. Cheddar cheese, as 42.5 grams of it contain 307 milligrams of calcium.

Low-fat cottage cheese, as 226 grams of it provide approximately 138 milligrams of calcium. Cream cheese, as one tablespoon of it contains 14 milligrams of calcium.


Fish are rich sources of nutrients, such as: protein, vitamins, and minerals, as 85 grams of sardines canned in oil contain 324 milligrams of calcium, which covers 32% of the recommended daily amount of calcium, while it contains 85 grams of canned salmon contains 181 milligrams of calcium, which covers 18% of the recommended daily amount of this mineral.

Sweet Potato

One sweet potato contains approximately 55 milligrams of calcium, and one cup of cooked sweet potato provides approximately 76 milligrams of calcium. It is worth noting that it is possible to enhance its calcium content by adding milk or cheese to it.

Nuts and Seeds

All nuts contain calcium in small quantities, as a quarter cup, or the equivalent of 35 grams, of nuts provides approximately 2% to 10% of the recommended daily amount of calcium.

Seeds and their butter are also good sources of calcium, in addition to healthy fats and protein. And fiber, and the following is a mention of some types of nuts and seeds, and their calcium content:


Dark leafy vegetables and cruciferous vegetables are rich sources of calcium, which the body absorbs easily, but it should be noted that these sources also contain oxalate, which binds to calcium in the digestive tract, making it more difficult to absorb.

Therefore, boiling these vegetables may It reduces the level of oxalates present in it, and thus enhances the absorption of calcium. The following points show some of these vegetables:

Calcium Carbonate

Over-the-counter antacids contain calcium carbonate compounds, which are inexpensive, and each pill contains 200 milligrams or more of calcium.

Calcium Citrate

Calcium supplements that contain calcium citrate (Calcium citrate) are expensive, and they are one of the types that are well absorbed whether taken on an empty or full stomach.

It is worth noting that people who suffer from low levels of stomach acids, such as the elderly, are Their absorption of calcium citrate is better than their absorption of calcium carbonate.

What Herbs are Rich in Calcium?

There is not enough information about the existence of herbs rich in calcium, but there are some types that enhance the absorption of calcium in the body, including what is known as horsetail, which is an herb rich in silicon and antioxidants, as silicon is necessary for the formation of bones.

Healthy and maintained, it also helps absorb calcium, improve bone structure and mineralization, and it is worth noting that it has been used throughout history to heal bones.

Nettle is also a good source of calcium, in addition to the dandelion plant, which is also a good source of calcium and vitamin K, which are linked to reducing the risk of bone loss.

Related :


I am Khaliq Alvi. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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