Food Sources of Calcium

Calcium is the most abundant and important mineral in the body. About 98% of the body’s calcium is contained in our bones, while the rest is in our teeth, tissue, and circulation. Calcium needs other vitamins, minerals, protein, and hormones for proper assimilation. Vitamin D, phosphorus, magnesium, silicon, strontium, and boron all work with calcium in a proper balance to keep our body healthy.

Calcium is important for the health of many body systems, including the nerves, bones, heart, tissues, hormones, and muscles. Elderly people often have calcium deficiencies in their diet; women are most affected by calcium deficiencies during their menopausal and postmenopausal years. Calcium absorption becomes less effective as the body ages. Children absorb 50-70% of the calcium ingested, where as adults absorb only 30-50%. Calcium absorption is decreased by: high protein intake (but calcium needs a low protein intake for proper assimilation), high fat intake (but calcium needs a low fat intake for assimilation), stress, excess salt, excess sugar, and oxalic acid (which can be found in spinach, rhubarb, chard, and chocolate). Exercise helps to increase calcium absorption. Gastric acids help calcium break down small enough to be best absorbed in the body. High quality calcium supplements may be best absorbed on an empty stomach so that the gastric acids can concentrate on breaking down the calcium without other foods needing attention. Calcium supplementation is best taken after sun bathing so the vitamin D can improve absorption.

Many green leafy vegetables contain calcium, but some also contain oxalic acid (which can inhibit absorption). Many milk products are excellent sources of calcium, but contain lactose that many people are allergic to; lactose is also very mucous producing.

Food Portion Calcium(mgs)
Swiss cheese 2 oz 530
Cheddar cheese 2 oz 400
Yogurt 6 oz 300
Sardines (w/bones) 2 oz 240
Cow milk 6 oz 225
Turnip greens (cooked) 6 oz 220
Brazil nuts 3 oz 160
Molasses, blackstrap 1Tbl. 130
Carob flour 2 oz 110
Tofu 3 oz 110
Dried apricots 3 oz 80
Kelp ¼ oz 80
Sesame seeds 2 oz 75
Jack Cheese 2 oz 420
Other cheeses 2 oz 300-400
Broccoli, cooked 2 stalks 240
Goat milk 6 oz 240
Collard greens (cooked) 6 oz 225
Almonds 6 oz 150
Corn tortillas (4 with lime) 2 oz 125
Dried figs 3 oz 100
Sunflower seeds 2 oz 80


This is for informational purposes only; it is not intended to diagnose, prevent or cure any disease. You should discuss the use of any dietary supplement with your wellness counselor, health care practitioner, and/or pharmacist.