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Top 10 foods rich in calcium
Last reviewed: 01.07.2025
Calcium is one of the most important microelements that is vital for our body. The need for an adult in calcium is 1000 mg. Web2Health will tell you which products can boast the largest amount of calcium in their composition.
Dried herbs
Although only a small amount of herbs are needed to add flavor and taste to a dish, feel free to use them, because in addition to this, you will get an additional source of calcium in your diet. Dried savory tops the list and contains 2,132 mg of calcium / 100 g. It is followed by celery seeds - 124 mg / 100 g, thyme - 57 mg / 100 g, dill - 53 mg / 100 g, marjoram - 40 mg / 100 g, and finally, rosemary - 38 mg / 100 g.
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Cheese
The calcium content of cheese depends on the type and manufacturer of the cheese. Parmesan contains the most calcium – 1,376 mg/100 g. Other hard cheeses – cheddar, gruyere, Dutch and Swiss – also contain approximately 80 to 100% of the daily calcium requirement. However, before you diligently replenish your body’s calcium reserves with cheese, remember that all varieties are very high in calories.
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Sesame
A 100-gram serving of sesame seeds contains about 990 mg of calcium, which is equal to 99% of the daily requirement for a person. Sesame oil contains slightly less calcium – about 6% in a tablespoon.
Tofu
A very low-calorie product that contains a sufficient amount of calcium, namely 105 mg/100 g.
Almond
An excellent source of calcium, very nutritious and tasty. 100 g of dried or roasted almonds contain 74 mg of calcium, which will cover 7% of the daily requirement. In addition, almonds are rich in magnesium, phosphorus, iron and vitamin E.
Flax seeds
100 g of this product contains 255 mg of calcium, which will cover 26% of the daily requirement. Flax seeds are very rich in omega-3 fatty acids, which boost immunity, lower blood pressure and act as an antidepressant. However, it should be remembered that the calcium content in flaxseed oil is zero.
Milk
“Drink milk, children, and you will be healthy” - we have heard this phrase since childhood and it is absolutely justified - one glass of milk contains 306 mg of calcium - 31% of the daily requirement.
Vegetables and edible leaves
Greens are also an excellent source of calcium. For example, 100 g of spinach contains 136 mg of calcium, which is 14% of the daily value, grape leaves - 289 mg / 100 g. - 29%, arugula - 160 mg / 100 g. - 16%, cabbage - 48 mg / 100 g. - 5%, broccoli - 47 mg / 100 g. - 5%.
Brazil nut
Six medium-sized Brazil nuts provide 45 mg of calcium. This is 4% of the daily value. One such nut will also provide the daily value of selenium.
Fish
Vitamin D is no less important for the proper absorption of calcium, and fish can boast of such a balanced combination, especially some species, such as pink salmon, which will provide 18% of the body's daily requirement. And sardines have become the leaders in fish, because they contain a third of the daily calcium requirement for humans.