How much Calcium do you need each day?

Daily needs depend on age, sex, pregnancy, lactation, health, and other factors. Use the requirement table on this page for general guidance.

Are high Calcium foods safe for everyone?

Food sources are suitable for many people, but medical conditions, medicines, allergies, supplements, and pregnancy can change what is safe.

Foodmanac nutrient guide

100 Foods High In Calcium With Benefits, Daily Needs and Warnings

Calcium helps build bones and teeth. It also supports muscles, nerves, and normal blood vessel function.

Use this page to understand Calcium benefits, daily requirements, safety notes, and the top Foodmanac food sources.

See top Calcium foods Daily needs table Warnings

Calcium benefits in the body

Builds and maintains strong bones and teeth.
Helps muscles contract and relax normally.
Supports nerve signaling between the brain and body.
Plays a role in normal blood clotting.
Works with vitamin D for better calcium use.

Who should pay attention?

Teenagers need more during fast bone growth.
Older adults may need extra attention to bone health.
Vitamin D status affects calcium absorption.
Some medicines can interact with calcium supplements.

How to use this list

Compare foods by measured database values.
Choose foods that fit your diet and culture.
Check serving size before judging a food.
Use medical advice for disease-specific diets.

Calcium daily body requirements

Daily needs change by age, sex, pregnancy, lactation, body size, health, medicines, and activity. The table gives general U.S. reference values for healthy people.

Calcium daily requirements by age, sex, and life stage
Group	Recommended intake
Children 1–3 years	700 mg/day
Children 4–8 years	1,000 mg/day
Ages 9–18 years	1,300 mg/day
Adults 19–50 years	1,000 mg/day
Men 51–70 years	1,000 mg/day
Women 51+ years	1,200 mg/day
Men 71+ years	1,200 mg/day
Pregnancy and lactation, 14–18 years	1,300 mg/day
Pregnancy and lactation, 19–50 years	1,000 mg/day

These values are education guidance, not a personal prescription. Your clinician can adjust targets for medical conditions.

Calcium warnings and safe-use notes

Do not use high-dose calcium supplements without medical advice.
Calcium carbonate can reduce levothyroxine absorption if taken too close together.
People with kidney stones or kidney disease should ask a clinician first.
Food sources are usually the safer first choice for most people.

Before you use the food ranking

A high value in the table does not automatically make a food best for everyone. Calories, allergies, sodium, added sugar, preparation, and portion size also matter.

Also, some foods are rich because they are dried, concentrated, fortified, or cooked. Compare similar serving sizes before making a meal decision.

Top 100 Foods High In Calcium

Foodmanac ranks these foods from the database nutrient values available for this nutrient. Amounts are shown exactly as stored in the food record.

Top foods ranked by Calcium amount
Rank	Food source	Calcium amount
1	Leavening agents, baking powder, double-acting, straight phosphate	7360.00000000 mg
2	Leavening agents, baking powder, double-acting, sodium aluminum sulfate	5880.00000000 mg
3	Leavening agents, baking powder, low-sodium	4330.00000000 mg
4	Desserts, rennin, tablets, unsweetened	3730.00000000 mg
5	Spices, basil, dried	2240.00000000 mg
6	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	2130.00000000 mg
7	Spices, savory, ground	2130.00000000 mg
8	Whey, acid, dried	2050.00000000 mg
9	Spices, marjoram, dried	1990.00000000 mg
10	Spices, thyme, dried	1890.00000000 mg
11	Spices, dill weed, dried	1780.00000000 mg
12	Spices, celery seed	1770.00000000 mg
13	Spices, sage, ground	1650.00000000 mg
14	Seeds, sisymbrium sp. seeds, whole, dried	1630.00000000 mg
15	Smelt, dried (Alaska Native)	1600.00000000 mg
16	Spices, oregano, dried	1600.00000000 mg
17	Spices, dill seed	1520.00000000 mg
18	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar	1500.00000000 mg
19	Cheese, pasteurized process cheese food or product, American, singles	1500.00000000 mg
20	Spearmint, dried	1490.00000000 mg
21	Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A	1440.00000000 mg
22	Spices, poppy seed	1440.00000000 mg
23	Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder	1410.00000000 mg
24	Cheese, with wine	1380.00000000 mg
25	Beverages, Orange-flavor drink, breakfast type, low calorie, powder	1380.00000000 mg
26	Cheese, processed cheese food	1380.00000000 mg
27	Cheese product, pasteurized process, American, vitamin D fortified	1380.00000000 mg
28	Spices, chervil, dried	1350.00000000 mg
29	Spices, rosemary, dried	1280.00000000 mg
30	Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat	1280.00000000 mg
31	Milk, dry, not reconstituted	1260.00000000 mg
32	Milk, dry, nonfat, regular, with added vitamin A and vitamin D	1260.00000000 mg
33	Milk, dry, nonfat, regular, without added vitamin A and vitamin D	1260.00000000 mg
34	Spices, coriander leaf, dried	1250.00000000 mg
35	Cheese, parmesan, shredded	1250.00000000 mg
36	Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified	1240.00000000 mg
37	Milk, dry, nonfat, instant, with added vitamin A and vitamin D	1230.00000000 mg
38	Milk, dry, nonfat, instant, without added vitamin A and vitamin D	1230.00000000 mg
39	Tofu, salted and fermented (fuyu), prepared with calcium sulfate	1230.00000000 mg
40	Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Almond Snack Bar	1210.00000000 mg
41	Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Blueberry Snack Bar	1210.00000000 mg
42	Spices, fennel seed	1200.00000000 mg
43	Nutritional powder mix, light (Muscle Milk)	1200.00000000 mg
44	Nutritional powder mix, protein, light, NFS	1200.00000000 mg
45	Protein supplement, milk based, Muscle Milk Light, powder	1200.00000000 mg
46	Cheese, parmesan, hard	1180.00000000 mg
47	Milk, buttermilk, dried	1180.00000000 mg
48	Baby Toddler cereal, oatmeal, dry	1160.00000000 mg
49	Babyfood, cereal, oatmeal, dry fortified	1160.00000000 mg
50	Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar	1160.00000000 mg
51	Cheese, Mexican, blend, reduced fat	1150.00000000 mg
52	Babyfood, cereal, oatmeal, with honey, dry	1150.00000000 mg
53	Cheese, Mexican blend, reduced fat	1150.00000000 mg
54	Spices, tarragon, dried	1140.00000000 mg
55	Spices, parsley, dried	1140.00000000 mg
56	Cheese, parmesan, dry grated, reduced fat	1110.00000000 mg
57	Baby Toddler cereal, oatmeal with fruit, dry	1100.00000000 mg
58	Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip	1080.00000000 mg
59	Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar	1070.00000000 mg
60	Cheese, American	1060.00000000 mg
61	Cheese, romano	1060.00000000 mg
62	Cheese, American and Swiss blends	1060.00000000 mg
63	Baby Toddler bar	1050.00000000 mg
64	Beverages, fruit-flavored drink, dry powdered mix, low calorie, with aspartame	1050.00000000 mg
65	Babyfood, fortified cereal bar, fruit filling	1050.00000000 mg
66	Fruit flavored drink, powdered, not reconstituted, diet	1050.00000000 mg
67	Nutritional powder mix, high protein (Slim Fast)	1040.00000000 mg
68	Cheese, pasteurized process, American, fortified with vitamin D	1040.00000000 mg
69	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,	1040.00000000 mg
70	Cheese, pasteurized process, American, without added vitamin D	1040.00000000 mg
71	Cheese, Gruyere	1010.00000000 mg
72	Cheese, gruyere	1010.00000000 mg
73	Spices, cinnamon, ground	1000.00000000 mg
74	Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, powder, with ARA and DHA	998.00000000 mg
75	Spices, poultry seasoning	996.00000000 mg
76	Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, GENTLEASE, Toddler transitions, with ARA and DHA, powder	990.00000000 mg
77	Seeds, sesame seeds, whole, roasted and toasted	989.00000000 mg
78	Candies, MARS SNACKFOOD US, COCOAVIA Blueberry and Almond Chocolate Bar	985.00000000 mg
79	Seeds, sesame seeds, whole, dried	975.00000000 mg
80	Toddler formula, MEAD JOHNSON, ENFAGROW, Toddler Transitions, with ARA and DHA, powder	970.00000000 mg
81	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar	965.00000000 mg
82	Cheese, Swiss, reduced fat	961.00000000 mg
83	Cheese, mozzarella, nonfat	961.00000000 mg
84	Cheese, Swiss, nonfat or fat free	961.00000000 mg
85	Cheese, swiss, low sodium	961.00000000 mg
86	Cheese, Swiss, nonfat or fat free	961.00000000 mg
87	Tofu, fried, prepared with calcium sulfate	961.00000000 mg
88	Cheese, Mozzarella, nonfat or fat free	961.00000000 mg
89	Cheese, swiss, low fat	961.00000000 mg
90	Cheese, Swiss, reduced sodium	961.00000000 mg
91	Seeds, sesame butter, paste	960.00000000 mg
92	Infant formula, GERBER, GOOD START 2, PROTECT PLUS, powder	956.00000000 mg
93	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR	953.00000000 mg
94	Cheese, parmesan, grated, refrigerated	950.00000000 mg
95	Snacks, M&M MARS, KUDOS Whole Grain Bar, M&M's milk chocolate	943.00000000 mg
96	Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder	935.00000000 mg
97	Spices, cumin seed	931.00000000 mg
98	Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, Soy, Toddler transitions, with ARA and DHA, powder	930.00000000 mg
99	Infant formula, MEAD JOHNSON, NEXT STEP, PROSOBEE LIPIL, powder, with ARA and DHA	920.00000000 mg
100	Infant formula, MEAD JOHNSON, NEXT STEP PROSOBEE, powder, not reconstituted	920.00000000 mg

Frequently Asked Questions

What does Calcium do in the body?

Calcium helps build bones and teeth. It also supports muscles, nerves, and normal blood vessel function.

How much Calcium do I need each day?

Your need depends on age, sex, pregnancy, lactation, health, medicines, and other factors. Use the table above for general daily reference values.

Which foods contain the most Calcium?

The table ranks foods by Foodmanac database values. Always compare serving size and preparation before choosing a food.

Can too much Calcium be harmful?

Yes, excessive intake can be unsafe for some nutrients, supplements, and health conditions. Review the warnings above and seek medical advice when needed.

References

Foodmanac uses database values for rankings. Daily needs and warning notes are based on public nutrition references.