Top 10 Foods Highest in Calcium

Calcium is necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and secretion of certain hormones and enzymes. A deficiency in calcium can lead to numbness in fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal heart rhythm. The RDA (recommended daily allowance) for calcium is 1000mg, below is a list of calcium rich foods.

#1: Dried Herbs
Although dried herbs are rarely used in large portions, adding in a few extra pinches to all your sauces, soups, and stews is a great way to get more calcium into your diet. Dried savory tops the list with 2132mg of calcium per 100g serving (213%RDA), that is 85mg (9% RDA) per tablespoon. It is followed by celery seed with 124mg (12%RDA) of calcium per tablespoon, dried thyme with 57mg (6% RDA) per tblsp, dried dill with 53mg (5% RDA) per tblsp, dried marjoram with 40mg (4%RDA) per tblsp, dried rosemary with 38mg (4% RDA) per tblsp, sage, sisymbrium, oregano, spearmint, parsley, poppy seed, chervil and finally dried basil with 21mg of calcium (2% RDA) per tablespoon.
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#2: Cheese
The amount of calcium in cheese depends on type and variety and Parmesan is the highest with 1376mg of calcium per 100g serving (138% RDA), or 386mg (38% RDA) per ounce, and 69mg (7% RDA) per tablespoon. It is followed by Romano with 298mg (30% RDA) of calcium per ounce, Gruyere with 283mg (28% RDA) per ounce, Mozzarella, Swiss, Cheddar, Hard Goat cheese, and finally Provolone with 212mg of calcium (21% RDA) per ounce.
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#3: Sesame Seeds
Sesame seeds provide the most calcium when they are roasted or dried with 989mg (99% RDA) of calcium per 100g serving, or 277mg (28%RDA) per ounce, and 88mg (9% RDA) per tablespoon. Sesame Butter (Tahini) provides about half the amount of calcium with 426mg (43%RDA) of calcium per 100g serving, 119mg (12% RDA) per ounce, and 64mg (6% RDA) per tblsp.
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#4: Tofu
Tofu is most commonly found in Eastern foods, particularly Chinese food. Fried tofu provides 372mg (37% RDA) of calcium per 100g serving, or 104mg (10%RDA) per ounce, and 48mg (5% RDA) in an average 13 gram piece. Tofu prepared with calcium sulfate can provide much much higher levels.
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#5: Almonds
Almonds are a great source of calcium whether dry roasted or made into butter. Almonds will provide 266mg of calcium per 100g serving(27% RDA).
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#6: Flax Seeds
Perhaps better known for their omega-3 fats, flax seeds also provide calcium with 255mg per 100g serving(26% RDA). Beware however, as milled or whole flax seeds provide calcium but refined flax seed oil provides no calcium whatsoever.
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#7: Molasses
A good substitute for refined sugar in cakes and breads, molasses is also a great source of calcium. Molasses provides 205mg (21% RDA) per 100 gram serving, 691mg (69% RDA) per cup, and 41mg (4% RDA) per tablespoon.
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#8: Green Leafy Vegetables (Turnip, Mustard, and Dandelion Greens, Collards, Kale)
Dark leafy greens are a great source of calcium raw or cooked. Raw turnip greens provide the most calcium with 190mg (19% RDA) per 100 gram serving, or 105mg (10% RDA) in a chopped cup. It is followed by Dandelion greens which provide 103mg (10%RDA) per cup, Kale 9% RDA per cup, Mustard Greens 6% RDA per cup, and Collard greens 5% RDA per cup.
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#9: Brazil Nuts
Possibily the largest of all nuts, brazil nuts are a great source of calcium. Brazil nuts provide 160mg (16% RDA) of calcium per 100 gram serving, 213mg (21% RDA) per cup, and 45mg (4% RDA) per ounce (or about 6 nuts).
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#10: Herring
Herring is a healthy food and a good source of vitamin B12. Herring also provides 74mg (7% RDA) of calcium per 100 gram serving or 106mg (11% RDA) per fillet, and 63mg (6% RDA) per 3 ounce serving.
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Other Caclium Rich Foods

Recipes High in Caclium

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References

• USDA National Nutrient Database for Standard Reference, Release 20.
• Office Of Dietary Supplements Fact Sheet

Related Aritcles

• How Much is 100 Grams?
• Top 10 Foods Highest in Vitamin C
• Top 10 Foods Highest in Vitamin E
• Top 10 Foods Highest in Zinc
• Top 10 Foods Highest in Vitamin B12
• Top Ten Foods Highest in Magnesium
• Top 10 Foods Highest in Potassium

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