Calcium

Needed for

forming and maintaining bone and teeth
blood pressure regulation
blood clotting
skeletal muscle contraction
nerve functioning
immune system health

Daily Reference Intake: 800mg (Specified by European Food Safety Authority)

Top Calcium rich foods, grouped by food category:

Group / Food	Amount¹	% DRI²	100%³
Herbs and spices
Thyme (dried, ground)	1890mg	236%	42g
Celery seeds	1770mg	221%	45g
Oregano (dried, ground)	1597mg	200%	50g
Mint (dried)	1370mg	171%	58g
Cinnamon (ground)	1002mg	125%	80g
Cumin seeds	931mg	116%	86g
Bay leaf (dried)	830mg	104%	96g
Coriander seeds	709mg	89%	113g
Curry powder	640mg	80%	125g
Thyme (fresh)	630mg	79%	127g
Sage (fresh)	600mg	75%	133g
Mustard seeds	520mg	65%	154g
Black pepper	443mg	55%	181g
Rosemary (fresh)	370mg	46%	216g
Dill (fresh)	340mg	42%	235g
Milk and milk products
Parmesan cheese (fresh)	1025mg	128%	78g
Emmental cheese	1025mg	128%	78g
Gruyere cheese	950mg	119%	84g
Edam cheese	795mg	99%	101g
Halloumi cheese	794mg	99%	101g
Gouda cheese	773mg	97%	103g
Cheddar cheese (English)	739mg	92%	108g
Port Salut cheese (St Paulin type)	609mg	76%	131g
Roquefort cheese	530mg	66%	151g
Cheese spread (plain)	498mg	62%	161g
Danish blue cheese	488mg	61%	164g
Mozzarella cheese (fresh)	362mg	45%	221g
Feta cheese	360mg	45%	222g
Stilton cheese (blue)	326mg	41%	245g
Ricotta cheese	240mg	30%	333g
Yogurt (whole milk, plain)	200mg	25%	400g
Sheep milk (raw)	170mg	21%	471g
Yogurt (low fat, plain)	162mg	20%	494g
Cocoa powder	130mg	16%	615g
Greek yogurt (plain)	126mg	16%	635g
Milk (skimmed, pasteurised, average)	125mg	16%	640g
Nuts and seeds
Tahini paste	680mg	85%	118g
Sesame seeds	670mg	84%	119g
Almonds (whole kernels)	269mg	34%	297g
Brazil nuts (kernel only)	170mg	21%	471g
Hazelnuts (kernel only, raw)	140mg	18%	571g
Fish and fish products
Sardines (canned in olive oil, drained)	500mg	62%	160g
Shrimps (boiled)	320mg	40%	250g
Langoustine (boiled)	125mg	16%	640g
Eggs
Cheese omelette (homemade)	280mg	35%	286g
Chicken egg yolk (boiled)	147mg	18%	544g
Fruit
Dried figs (whole fruit)	250mg	31%	320g
Vegetables
Curly kale (boiled in unsalted water)	231mg	29%	346g
Rocket (raw)	216mg	27%	370g
Radish leaves (raw)	200mg	25%	400g
Spinach (mature, boiled in unsalted water)	160mg	20%	500g
Fenugreek leaves (raw)	140mg	18%	571g
Watercress (raw)	138mg	17%	580g
Sugars, preserves and snacks
Milk Chocolate	226mg	28%	354g
Cereals and cereal products
Brown bread rolls (soft)	201mg	25%	398g
Naan bread (retail)	187mg	23%	428g
Brown bread (average)	186mg	23%	430g
White bread rolls (soft)	184mg	23%	435g
Macaroni cheese (homemade)	172mg	22%	465g
White bread (average)	155mg	19%	516g
Pitta bread (white)	138mg	17%	580g
White bread (French stick)	121mg	15%	661g
Ciabatta	121mg	15%	661g
Meat and meat products
Tripe (dressed, stewed in milk)	150mg	19%	533g

¹) Per 100 gram or 100 milliliters of food or drink
²) % Daily Reference Intakes
³) Amount of food needed to meet 100%