Calcium is one of the essential minerals. It plays an important role in processes such as blood clotting and the mineralization of bones and teeth. The body cannot produce calcium on its own. Therefore, an adequate intake through the diet is essential. With a targeted selection of calcium-rich foods, the daily requirement can usually be covered without any problems. In addition to dairy products such as cheese, various plant-based foods are also suitable as a source of calcium.
Calcium in food at a glance
- Milk and dairy products such as cheese contain a lot of calcium, which the body can absorb well.
- Vegan foods with a high calcium content include, for example, nuts, green leafy vegetables and legumes.
- Adults are recommended to consume 1,000 mg of calcium per day, which can generally be achieved with a balanced diet.
- If the intake is limited to regular foods, a calcium overdose is almost impossible.
- In certain situations, it may be useful to take a calcium supplement in addition to your diet.
Where is the most calcium in it?
Calcium is found in many foods. Cheese has by far the highest content. Some cheeses such as Parmesan and Emmental even have over 1,000 milligrams of calcium per 100 grams. Cow’s milk and yoghurt, in comparison, contain just 120 milligrams of calcium.
What is the best source of calcium?
Milk and dairy products are generally considered the best sources of calcium. This is not only due to their high calcium content. They are also excellent sources of calcium due to its high bioavailability.
Which plant-based foods are rich in calcium?
In addition to milk and dairy products, there are also numerous plant-based foods rich in calcium. Excellent vegan sources of calcium include nuts, legumes, and green leafy vegetables. Soybeans and kale, among others, are particularly rich in calcium, each containing about 200 milligrams per 100 grams.
Which fruit contains calcium?
Fruit contains comparatively little calcium. Some fruits provide 40 to 50 milligrams of the mineral. Of course, they cannot compete with foods that are particularly rich in calcium. Nevertheless, fruit can help to meet your calcium needs as part of a balanced diet.
Table of calcium-rich foods (mg per 100g)
Milk and dairy products | |
Camembert | 570 |
Emmental | 1.050 |
Gouda | 810 |
Kefir | 120 |
Milk | 120 |
Mozzarella | 632 |
Parmesan | 1.176 |
Semi-Soft Cheese | 1.014 |
Tilsiter | 840 |
Yoghurt | 120 |
Nuts and seeds | |
Hazelnuts | 149 |
Linseed | 206 |
Almonds | 252 |
Brazil nuts | 161 |
Walnuts | 98 |
Vegetable | |
Broccoli | 108.5 |
Fennel | 109 |
Kale | 196.5 |
Kohlrabi | 68 |
Chard | 103 |
Leek | 90 |
Spinach | 121 |
Pulses | |
Chickpeas | 124 |
Lima beans | 85 |
Lentils | 74 |
Soybeans | 201 |
Tofu | 185 |
White beans | 113 |
Is mineral water suitable as a calcium supplier?
Mineral water may be described as rich in calcium if it contains at least 150 milligrams per liter. Some varieties even have a significantly higher calcium content. Especially for people who do not consume dairy products, calcium-rich mineral water can make a valuable contribution to meeting calcium requirements.
How do you cover the daily calcium requirement?
According to the reference values of the DGE (German Nutrition Society), adults have a daily calcium requirement of 1,000 milligrams.1 In principle, this amount can be obtained through diet if enough calcium-rich foods are incorporated.
To meet your daily calcium needs with a mixed diet, you could include the following foods:
- 200 grams of yogurt
- 40 grams Emmental cheese
- 1 glass (200 milliliters) of milk
- 100 grams of broccoli
To meet calcium requirements on a vegan diet, the following foods can be sufficient:
- 2 liters of calcium-rich mineral water
- 30 grams of walnuts
- 200 grams of kale
- 150 grams of tofu
Which foods interfere with calcium absorption?
Certain foods or their components can inhibit calcium absorption or increase its excretion via the kidneys. These are sometimes referred to as substances that reduce calcium availability. These include oxalic acid and phytates, which are naturally present in certain plant foods.
Another possible calcium thief is phosphate. Phosphate also has some important functions in the body. This mineral also contributes to bone mineralization. However, excessive intake may interfere with calcium absorption and thus reduce the amount available to the body.
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Can you overdose on magnesium with your diet?
Too much calcium can be harmful and cause digestive problems or even kidney calcification and kidney stones. According to the EU authority EFSA, which is responsible for food safety, up to 2,500 milligrams of calcium per day in considered save for healthy adults.2
If calcium intake is limited to a regular diet, excessive intake is virtually impossible. However, taking calcium supplements or fortified foods without medical guidance can easily lead to side effects. This also applies to high-dose vitamin D intake, which enhances calcium absorption in the body.
When are calcium supplements necessary?
Older adults and adolescent girls, in particular, often have inadequate calcium intake.3 Taking a dietary supplement can help prevent calcium deficiency and its associated consequences, such as osteoporosis. In case of doubt, whether there is actually a need for this can be found out by checking your blood calcium level.
Important to know
If you are not a healthcare professional and experience symptoms, have existing health conditions, or suspect a deficiency, consult a physician.
- 1 German Nutrition Society: Recommended calcium intake (as of 2013). URL: https://www.dge.de/wissenschaft/referenzwerte/calcium/ (last accessed on: 07.11.2024).
- 2 European Food Safety Authority: Overview on Tolerable Upper Intake Levels as derived by the Scientific Committee on Food (SCF) and the EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA) (Stand: Juni 2024). URL: https://www.efsa.europa.eu/sites/default/files/2024-05/ul-summary-report.pdf (zuletzt aufgerufen am: 07.11.2024).
