Calcium
Mineral associated with healthy bones and teeth
- Most abundant mineral in the body
- Almost all calcium stored in bones and teeth
- Can help lower pH towards alkaline; acid linked to diseases
Health Benefits:
- maintain strong bones and teeth
- muscle movement/strength
- normal heart rhythms
- blood clotting
Low intake of Calcium
Symptoms of low Calcium intake
- Abnormal heart beats
- Insomnia
- Muscle cramps, Irritability
- Numbness in fingers & toes
- Osteoporosis, Bone fractures
- Weak, brittle nails
Causes of low Calcium intake
- Depression
- Heart arrhythmia
- Muscle cramping
- Seizures
Excess intake of Calcium
Symptoms of excess intake of Calcium
- Abdominal pain, Nausea, Vomiting
- Confusion, Lethargy, Fatigue
- Excessive thirst, urination
- Headache, Irritability, Memory loss
- Irregular heartbeat
- Muscle weakness, Twitching, Cramps
At risk for excess Calcium
- Abnormal heart rhythms
- Can cause kidney failure
- Can cause kidney stones
- Can cause osteoporosis, fractures
- Confusion, dementia, coma
- Higher risk of death from heart disease
Calcium Content in Foods
Foods High in Calcium
| Food | Serving Size | Calcium |
|---|---|---|
| Swiss cheese, nonfat | 1 cup | 961 mg |
| Tofu prepared (with calcium) | 1 cup | 868 mg |
| Parmesan cheese, grated | 1 cup | 800 mg |
| Yogurt, non-fat | 1 cup | 487 mg |
| Almond milk, unsweet | 1 cup | 482 mg |
| Cheeseburger, single large patty | 1 item | 356 mg |
| Grapefruit juice | 1 cup | 350 mg |
| Ricotta cheese, skim | 1 cup | 335 mg |
| Goat milk (w/ vit D) | 1 cup | 327 mg |
| Milk, 1% | 1 cup | 305 mg |
| Milk, soy chocolate drink | 1 cup | 301 mg |
| American cheese | 2 oz | 300 mg |
| Orange juice | 1 cup | 300 mg |
| Yogurt, plain | 1 cup | 300 mg |
| Macaroni & cheese | 1 cup | 300 mg |
| Pudding | 1 cup | 300 mg |
| Cereal bar | 1 unit | 300 mg |
| Soy milk, unsweetened | 1 cup | 299 mg |
| Hot cocoa | 1 cup | 285 mg |
| Sesame seed, toasted | 1 oz | 281 mg |
| Mozarella cheese, non fat or fat free | 1 oz | 273 mg |
| Green soybeans | 1 cup | 261 mg |
| Ricotta cheese | 1 cup | 255 mg |
| Swiss cheese | 1 oz | 253 mg |
| Spinach cooked | 1 cup | 245 mg |
| Bagel | 1 unit | 217 mg |
| Queso blanco | 1 cup | 207 mg |
| Cereal, calcium fortified | 1 cup | 200 mg |
| Salmon, canned | 3 oz | 197 mg |
| Kale, cooked | 1 cup | 195 mg |
Foods Low in Calcium
| Food | Serving Size | Calcium |
|---|---|---|
| Sweet chocolate | 1 oz | 7 mg |
| Hummus | 1 Tbsp | 7 mg |
| Cherry tomatoes | 1 cup | 7 mg |
| Bananas, sliced | 1 cup | 7.5 mg |
| Granny smith apples | 1 medium | 8.4 mg |
| Blueberries | 1 cup | 9 mg |
| Olives | 3 olives | 10.6 mg |
| Graham cracker | 1 unit | 11.5 mg |
| Grapes | 1 cup | 13 mg |
| Popcorn, microwave | 1 cup | 14 mg |
| Beer | 1 can | 14 mg |
| Peanut butter, chunky | 2 Tbsp | 14.4 mg |
| Rose wine | 5 oz | 15 mg |
| White rice | 1 cup | 16 mg |
| Bluefin tuna, cooked | 6 oz | 17 mg |
| Beef stock | 1 cup | 19 mg |
| Ham, roasted, diced | 1 cup | 19 mg |
| Brown rice, cooked | 1 cup | 19.5 mg |
| Lentils | 1 cup | 20 mg |
| Cream cheese | 1 oz | 20 mg |
| Apple juice | 1 cup | 20 mg |
| Pecans | 1 oz | 20 mg |
| Sunflower seeds | 1 oz | 20 mg |
| Broccoli, raw | 1 cup | 20 mg |
| Peas, green, frozen | 1 cup | 20 mg |
| Oatmeal | 1 cup | 21 mg |
| Italian sausage, sweet | 3 oz | 21 mg |
| Pickle | 1 unit | 21 mg |
| Pineapple chunks | 1 cup | 21.5 mg |
| Rye bread | 1 unit | 23.4 mg |
References
Osteoporosis. (2020). Cleveland Clinic. https://health.clevelandclinic.org/sodas-tea-coffee-can-make-bones-brittle/
Food Sources of Calcium: Standard portion, Smaller portion. (n.d.). Dietary Guidelines for Americans, 2020-2025. Retrieved November 6, 2023, from https://www.dietaryguidelines.gov/food-sources-calcium#smallercalcium
Pregnancy and lactose intolerance: How do you get enough calcium? (2020). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/expert-answers/pregnancy-and-lactose-intolerance/faq-20119824
Hypercalcemia—Symptoms and causes. (2023). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/hypercalcemia/symptoms-causes/syc-20355523
Foods Highest in Calcium. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/calcium/all/highest/household/common+sr+fndds+branded/no
Calcium. (2022). National Institutes of Health (NIH) Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Ross, A., Taylor, C., & Yaktine, A. (2011). Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Elements. National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly
Calcium, Ca (mg). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1087
Nutrients: Calcium, Ca(mg). (n.d.). USDA National Nutrient Database for Standard Reference. https://www.nal.usda.gov/sites/default/files/page-files/calcium.pdf
Nutrients: Calcium, Ca (mg) Content. (2015). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/Calcium-Content.pdf
Nutrients: Calcium, Ca (mg) Food. (2015). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/Calcium-Food.pdf
Zeratsky R.D., K., L. D. (2022). What is vitamin D toxicity? Should I be worried about taking supplements? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-d-toxicity/faq-20058108
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