Components -> Minerals -> Macroelements
Calcium is the most abundant mineral in our bodies, as adult body has about a kilogram of it, mostly stored in our bones.
Most of the calcium in our bodies can be found in our bones, which is why this mineral is essential for building and maintaining our bones. The rest of calcium is used in other processes in our bodies, such as muscle contractions, transmission of nerve impulses, blood clotting and other.
There might be differences in recommendations between different countries, however, typically for most adults, it is recommended to aim for around 1 gram of calcium per day. However, specific recommendations may vary based on individual health circumstances and should be discussed with a healthcare provider.
Calcium is essential for building and maintaining strong bones and teeth. It also plays a crucial role in muscle function, nerve transmission, and blood clotting. Adequate calcium intake also helps to prevent osteoporosis, a condition characterized by brittle and weak bones.
Hypercalcemia is a condition characterised by excessively high calcium levels in the blood. That might lead to symptoms such as fatigue, constipation, abdominal pain, kidney stones, and more. This condition typically develops due to other underlying diseases, and excessive calcium intake from food is rarely the cause. Nevertheless, it is important to consult with a healthcare professional before taking any supplements, including calcium.
Low calcium levels in the body can lead to conditions such as osteopenia, which means reduced bone density. That can increase the risk of developing osteoporosis, when the bone density is reduced even further, making bones more prone to fractures. Low calcium levels might be due to some other underlying issues, such as low vitamin D, which is why it is crucial to identify the root cause for the deficiency before proceeding to solution. If however your calcium levels are low due to insufficient calcium intake, consider incorporating more calcium-rich foods into your diet and consult a healthcare professional to discuss the need for calcium supplementation.
Vegans can get their calcium intake from a variety of plant-based sources such as fortified non-dairy milk, tofu, tempeh, leafy greens (kale, bok choy, collard greens), almonds, chia seeds, and sesame seeds. It's important for vegans to include calcium-rich foods in their diet to meet their nutritional needs.
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Baltic herring, boiled
Type: Recipe
Fish dishes -> Fish
Calcium
5,856.85mg per 143 grams
Vendace, fried
Type: Recipe
Fish dishes -> Fish
Calcium
2,782.38mg per 154 grams
Rainbow trout, fried
Type: Recipe
Fish dishes -> Fish
Calcium
920.06mg per 71 grams
Game bird, grilled/fried
Type: Recipe
Meat dishes -> Chicken and other birds
Calcium
998.65mg per 85 grams
Perch, fried
Type: Recipe
Fish dishes -> Fish
Calcium
515.74mg per 50 grams
Celeriac, mashed
Type: Recipe
Vegetable dishes -> Cooked vegetables
Calcium
701.35mg per 85 grams
Rainbow trout fillet, oven-baked
Type: Recipe
Fish dishes -> Fish
Calcium
548.26mg per 71 grams
Swede, mashed
Type: Recipe
Vegetable dishes -> Cooked vegetables
Calcium
645.77mg per 85 grams
Tofu, firm, soya product
Type: Food
Pulses and pulse dishes -> Pulse products
Calcium
580.55mg per 85 grams
Cheese, semi-hard cheese, light, 15-18% fat
Type: Food
Milk dishes -> Cheese, ripened cheese
Calcium
577.50mg per 55 grams
Baking powder
Type: Food
Miscellaneous -> Miscellaneous ingredients
Calcium
565.00mg per 5 grams
Swede, simmered
Type: Recipe
Vegetable dishes -> Cooked vegetables
Calcium
535.06mg per 85 grams
Cheese, average
Type: Food
Milk dishes -> Cheese, ripened cheese
Calcium
516.83mg per 55 grams
Cheese, emmental, 27-30% fat, red-label
Type: Food
Milk dishes -> Cheese, ripened cheese
Calcium
516.45mg per 55 grams
Cheese, semi-hard cheese, edam/kadett, 9-11% fat
Type: Food
Milk dishes -> Cheese, ripened cheese
Calcium
516.45mg per 55 grams
Cheese, semi-hard cheese, 25-35% fat
Type: Food
Milk dishes -> Cheese, ripened cheese
Calcium
516.45mg per 55 grams
Cheese, emmental, 27-30% fat, blue-label
Type: Food
Milk dishes -> Cheese, ripened cheese
Calcium
516.45mg per 55 grams
Cheese, 28% fat
Type: Food
Milk dishes -> Cheese, ripened cheese
Calcium
516.45mg per 55 grams
Cheese, semi-hard cheese, 5% fat
Type: Food
Milk dishes -> Cheese, ripened cheese
Calcium
503.25mg per 55 grams
Sour cabbage / sauerkraut
Type: Recipe
Vegetable dishes -> Canned vegetables
Calcium
492.66mg per 30 grams
Cheese, hard cheese, edam type, 24-27% fat
Type: Food
Milk dishes -> Cheese, ripened cheese
Calcium
491.15mg per 55 grams
Powan, fried
Type: Recipe
Fish dishes -> Fish
Calcium
489.18mg per 85 grams
Cheese, gouda, average, 28-30% fat
Type: Food
Milk dishes -> Cheese, ripened cheese
Calcium
486.75mg per 55 grams
Poppy seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Calcium
141.53mg per 8.8 grams
Flounder, fried
Type: Recipe
Fish dishes -> Fish
Calcium
717.21mg per 127 grams
Cheese, cheddar type, 34% fat
Type: Food
Milk dishes -> Cheese, ripened cheese
Calcium
462.00mg per 55 grams
Pesto sauce, herb sauce
Type: Recipe
Miscellaneous -> Condiments
Calcium
451.31mg per 63 grams
Cheese, mexican, queso cotija
Type: Food
Milk dishes -> Cheese, ripened cheese
Calcium
440.00mg per 55 grams
Milk powder, fat-free milk
Type: Food
Miscellaneous -> Miscellaneous ingredients
Calcium
62.56mg per 4.6 grams
Milk powder, fat-free milk, low-lactose
Type: Food
Miscellaneous -> Miscellaneous ingredients
Calcium
408.00mg per 30 grams
Milk powder, fat-free milk, lactose-free
Type: Food
Miscellaneous -> Miscellaneous ingredients
Calcium
408.00mg per 30 grams
Cabbage, fried
Type: Recipe
Vegetable dishes -> Cooked vegetables
Calcium
393.47mg per 85 grams
Swede, boiled with salt
Type: Recipe
Vegetable dishes -> Cooked vegetables
Calcium
370.74mg per 85 grams
Croissant, home-made, gluten-free
Type: Recipe
Cereals and cereal products -> Savoury bakery
Calcium
379.06mg per 57 grams
Mashed carrot
Type: Recipe
Vegetable dishes -> Cooked vegetables
Calcium
197.84mg per 46 grams
Nettle, stinging nettle
Type: Food
Vegetable dishes -> Vegetables
Calcium
365.50mg per 85 grams
Cheese, roquefort
Type: Food
Milk dishes -> Cheese, ripened cheese
Calcium
364.10mg per 55 grams
Baltic herring
Type: Food
Fish dishes -> Fish
Calcium
601.68mg per 184 grams
Squid, deep-fried
Type: Recipe
Fish dishes -> Crustaceans and molluscs
Calcium
356.06mg per 85 grams
Soured milk gefilus, skimmed 0.1 fat
Type: Food
Milk dishes -> Soured milks
Calcium
343.20mg per 240 grams
Processed cheese, 9-12% fat, low-fat
Type: Food
Milk dishes -> Processed cheese
Calcium
330.00mg per 55 grams
Processed cheese, 20-24% fat
Type: Food
Milk dishes -> Processed cheese
Calcium
322.85mg per 55 grams
Lutefish
Type: Recipe
Fish dishes -> Fish
Calcium
321.59mg per 85 grams
Curd milk, plain, 3.5% fat
Type: Food
Milk dishes -> Cultured milks
Calcium
316.80mg per 240 grams
Carrot, fried
Type: Recipe
Vegetable dishes -> Cooked vegetables
Calcium
313.13mg per 85 grams
Kefir, lowfat, plain, 1%
Type: Food
Milk dishes -> Soured milks
Calcium
315.90mg per 243 grams
Milk, whole milk, 3.5% fat, boiled
Type: Dish
Milk dishes -> Milks >2% fat
Calcium
315.17mg per 244 grams
Curd milk, plain, 2.5% fat
Type: Food
Milk dishes -> Cultured milks
Calcium
309.60mg per 240 grams
Cheese, gruyere
Type: Food
Milk dishes -> Cheese, ripened cheese
Calcium
303.30mg per 30 grams
Curd milk, plain, 1.5% fat, lactose-free
Type: Food
Milk dishes -> Cultured milks
Calcium
302.88mg per 240 grams
What you eat matters.