Calcium Rich Foods List You Need to Know

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The body needs calcium to stay healthy. Young children need it to develop strong bones and teeth while they’re growing up. Adults need calcium to maintain bone strength while they’re actively working. The elderly must have stores of calcium to prevent fractures. Below are some interesting facts about calcium, as well as a calcium rich foods list for easy reference.

Calcium Facts

  • Calcium is one of the major minerals needed by the body. One of its most important functions is to make the bones strong.

  • Calcium is needed for the contraction of muscles, expansion and contraction of the blood vessels, secretion of enzymes and hormones, promotion of blood clotting, and the transmission of nerve impulses.

  • Calcium deficiencies cause loss of teeth, stunted growth, back pain, and porous bones.

  • The most common symptoms of calcium deficiency are palpitations or irregular heartbeats, muscle cramps, muscle tone loss, rickets, osteoporosis, osteomalacia, and tetany.

  • Children from 0 to 10 years old need additional calcium to support the demands of their growing bodies. Lactating women also need increased calcium in their diet.

  • Adults need calcium as it is regularly excreted through the urine, stool, and perspiration.

Calcium Rich Foods List

Calcium can be found in a wide array of foods and beverages. However, the most common source of calcium is dairy products. Here are some of the foods rich in calcium and the amount of calcium found in each serving.

Dairy Products

  • 1 cup 2% cow’s milk contains 296.7 mg
  • 1 cup goat’s milk contains 325.74 mg
  • 1 ounce shredded mozzarella cheese contains 183.06 mg
  • 1 cup low fat yogurt contains 447.37 mg
  • 1 cup 1% cottage cheese contains 140 mg
  • 1 ounce cheddar cheese contains 200 mg


  • 1 cup cooked turnip greens contains 197.28 mg
  • 1 cup boiled spinach contains 244.8 mg
  • 1 cup boiled mustard greens contains 103.6 mg
  • 1 cup boiled collard greens contains 226.1 mg
  • 1 cup raw celery contains 48 mg
  • 1 cup steamed broccoli contains 74.72 mg
  • 1 cup boiled shredded cabbage contains 46.5 mg
  • 1 cup boiled Brussel sprouts contains 56.16 mg
  • 1 cup boiled asparagus contains 36 mg

Seeds and Beans

  • 1/4 cup sesame seeds contains 351 mg
  • 2 teaspoons mustard seeds contains 38.92 mg
  • 1 cup boiled green beans contains 57.5 mg


  • 2 teaspoons dried and ground basil contains 63.4 mg
  • 2 teaspoons dill weed contains 35.68 mg
  • 2 teaspoons ground dried oregano contains 47.28 mg
  • 2 teaspoons ground cinnamon contains 55.68 mg
  • 2 teaspoons dried rosemary contains 28.16 mg
  • 2 teaspoons dried ground thyme contains 54.16 mg

Other Calcium Rich Foods

Four ounces of raw tofu contains about 100 mg of calcium. Other good sources of calcium include oranges, crimini mushrooms, sardines and blackstrap molasses.

After discovering these facts and learning about a calcium rich foods list, it is also necessary to learn how much calcium is needed at different ages. The amount of calcium recommended for teens between 14 to 18 years old is about 1,300 mg per day. Adults from 19 to 50 years old need approximately 1,000 mg/day, while lactating women need 1,000 mg of calcium per day. Adults 51 years and older need 1,200 mg of calcium daily.

References Calcium

EDIS: Facts about Calcium