About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1014 foods have been measured for Calcium. This is a research tool — nothing here constitutes medical advice.

About Calcium

Micronutrient

Calcium is the most abundant mineral in the body — 99% is in bones and teeth, where it provides structural strength. The remaining 1% in the bloodstream is tightly regulated and is essential for muscle contraction (including the heart), nerve signal transmission, blood clotting, and enzyme function. Plant sources include kale, bok choy, almonds, tahini, tofu set with calcium, fortified plant milks, and white beans. Calcium from low-oxalate greens (kale, bok choy) is absorbed as well as from dairy.

⚠️ Too little

Acute hypocalcaemia causes muscle cramps, tetany, and in severe cases cardiac arrhythmia. Chronic inadequacy — particularly across childhood and adolescence — leads to reduced peak bone mass and elevated osteoporosis risk in later life. Most adults in the UK fall short of the 700 mg/day recommendation.

🚫 Too much

High calcium intake from supplements (not food) is associated with increased risk of kidney stones and, in some studies, cardiovascular calcification. The tolerable upper limit is 2,500 mg/day total from all sources.

Sources: NHS · NIH ODS

Daily Reference Intake

EU NRV (adults)
800 mg
Nutrient Reference Value
per European Regulation 1169/2011
Best plant source (per 100g)
2,11 mg
Basil, dried, ground
= 264% of daily NRV
Unit
mg
Measurement unit
used in our database

Foods Containing Calcium

898 foods with recorded data, ranked highest first. Showing 1–100 of 898. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Basil, dried, ground 2,11 mg 200%
★ Marjoram, dried 1,99 mg 200%
★ Thyme, dried, ground 1,89 mg 200%
4 Dill, dried 1,78 mg 200%
5 Celery seeds 1,77 mg 200%
6 Mixed herbs, dried 1,653 mg 200%
7 Sage, dried, ground 1,65 mg 200%
8 Oregano, dried, ground 1,597 mg 200%
9 Poppy seeds 1,58 mg 198%
10 Dill seeds 1,52 mg 190%
11 Spinach, dried 1,48 mg 185%
12 Mint, dried 1,37 mg 171%
13 Rosemary, dried 1,28 mg 160%
14 Coriander leaves, dried 1,25 mg 156%
15 Fennel seeds 1,2 mg 150%
16 Tarragon, dried, ground 1,14 mg 143%
17 Baking powder 1,13 mg 141%
18 Parsley, dried 1,08 mg 135%
19 Cinnamon, ground 1,002 mg 125%
20 Stuffing mix, dried 960 mg 120%
21 Caraway seeds 950 mg 119%
22 Cumin seeds 931 mg 116%
23 Seaweed, kombu, dried, raw 900 mg 113%
24 Cheese, goat's, hard 895 mg 112%
25 Bay leaf, dried 830 mg 104%
26 Curry leaves, fresh 820 mg 103%
27 Cheese, Edam 770 mg 96%
28 Garam masala 760 mg 95%
29 Agar, dried 760 mg 95%
30 Cheese, Double Gloucester 740 mg 93%
31 Cloves, dried 730 mg 91%
32 Cheese, Cheddar 720 mg 90%
33 Coriander seeds 709 mg 89%
34 Asafoetida 690 mg 86%
35 Tahini paste 680 mg 85%
36 Sesame seeds 670 mg 84%
37 Seaweed, wakame, dried, raw 660 mg 83%
38 Allspice, ground 660 mg 83%
39 Anise seeds 650 mg 81%
40 Curry powder 640 mg 80%
41 Chia seeds, dried 631 mg 79%
42 Thyme, fresh 630 mg 79%
43 Sage, fresh 600 mg 75%
44 Cheese, Cheshire 560 mg 70%
45 Treacle, black 550 mg 69%
46 Cheese, Brie 540 mg 68%
47 Green Beans 535 mg 67%
48 Mustard seeds 520 mg 65%
49 Bacha, raw 520 mg 65%
50 Courgette, dried 485 mg 61%
51 Pepper, black 443 mg 55%
52 Seaweed, nori, dried, raw 430 mg 54%
53 Betel nuts 400 mg 50%
54 Betel leaves, fresh 390 mg 49%
55 Ayr, raw 380 mg 48%
56 Bele, raw 370 mg 46%
57 Rosemary, fresh 370 mg 46%
58 Cheese, Feta 360 mg 45%
59 Tofu (Firm, Plain) 350 mg 44%
60 Cheese, Camembert 350 mg 44%
61 Dill, fresh 340 mg 43%
62 Flour, wheat, wholemeal, self raising 333 mg 42%
63 Mustard powder 330 mg 41%
64 Oregano, fresh 323 mg 40%
65 Tamarind leaves, fresh 300 mg 38%
66 Stuffing mix, dried, assorted flavours, made up 280 mg 35%
67 Flour, wheat, white, self raising 280 mg 35%
68 Omelette, cheese, homemade 280 mg 35%
69 Collards, raw 276.4 mg 35%
70 Nuts, almonds, dry roasted, with salt added 273 mg 34%
71 Pepper, white 270 mg 34%
72 Amaranth leaves, raw 270 mg 34%
73 Almonds (raw) 269 mg 34%
74 Almonds, toasted 268 mg 34%
75 Almond butter, creamy 263.8 mg 33%
76 Onions, dried, raw 263 mg 33%
77 Flour, soy, full-fat 258 mg 32%
78 Cheese, Brie, with outer rind removed 256 mg 32%
79 Roulade, spinach 255 mg 32%
80 Flaxseed (linseed), ground 255 mg 32%
81 Mace, ground 250 mg 31%
82 Basil, fresh 250 mg 31%
83 Figs, whole fruit, dried 250 mg 31%
84 Beans, soya, dried, raw 240 mg 30%
85 Almonds, flaked and ground 240 mg 30%
86 Bread, brown, toasted 238 mg 30%
87 Curly kale, boiled in unsalted water 231 mg 29%
88 Paprika 229 mg 29%
89 Bread, naan, peshwari naan, takeaway and retail 226 mg 28%
90 Amaranth leaves, boiled in unsalted water 220 mg 28%
91 Bread, white, toasted 216 mg 27%
92 Rocket, raw 216 mg 27%
93 Mint, fresh 210 mg 26%
94 Molasses 210 mg 26%
95 Mushrooms, Jew's ear, tender, dried, raw 210 mg 26%
96 Spring greens, raw 210 mg 26%
97 Bread rolls, malted wheat 209 mg 26%
98 Arugula, baby, raw 203.7 mg 25%
99 Bread rolls, brown, soft 201 mg 25%
100 Broccoli 200 mg 25%

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.