Calcium
Essential mineral for strong bones and teeth. Also critical for muscle contraction, nerve signalling, and blood clotting.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (mg/day) | Upper Limit (mg/day) |
|---|---|---|
| Children 1-3 years | 700 | 2,500 |
| Children 4-8 years | 1,000 | 2,500 |
| Males 9-13 years | 1,300 | 3,000 |
| Females 9-13 years | 1,300 | 3,000 |
| Males 14-18 years | 1,300 | 3,000 |
| Females 14-18 years | 1,300 | 3,000 |
| Males 19-30 years | 1,000 | 2,500 |
| Females 19-30 years | 1,000 | 2,500 |
| Males 31-50 years | 1,000 | — |
| Females 31-50 years | 1,000 | — |
| Males 51-70 years | 1,000 | 2,000 |
| Females 51-70 years | 1,200 | 2,000 |
| Males 70+ years | 1,200 | 2,000 |
| Females 70+ years | 1,200 | 2,000 |
| Pregnancy | 1,000 | 2,500 |
| Lactation | 1,000 | 2,500 |
Top Foods Highest in Calcium
Amount per 100g serving. Values in mg per 100g.
Foods Highest in Calcium (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Leavening agents, baking powder, double-acting, straight pho | 7,364 mg | Baked Products |
| 2 | Leavening agents, baking powder, double-acting, sodium alumi | 5,876 mg | Baked Products |
| 3 | Leavening agents, baking powder, low-sodium | 4,332 mg | Baked Products |
| 4 | Desserts, rennin, tablets, unsweetened | 3,733 mg | Sweets |
| 5 | Spices, basil, dried | 2,240 mg | Spices and Herbs |
| 6 | Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | 2,134 mg | Legumes and Legume Products |
| 7 | Spices, savory, ground | 2,132 mg | Spices and Herbs |
| 8 | Whey, acid, dried | 2,054 mg | Dairy and Egg Products |
| 9 | Spices, marjoram, dried | 1,990 mg | Spices and Herbs |
| 10 | Spices, thyme, dried | 1,890 mg | Spices and Herbs |
| 11 | Spices, dill weed, dried | 1,784 mg | Spices and Herbs |
| 12 | Spices, celery seed | 1,767 mg | Spices and Herbs |
| 13 | Spices, sage, ground | 1,652 mg | Spices and Herbs |
| 14 | Seeds, sisymbrium sp. seeds, whole, dried | 1,633 mg | Nut and Seed Products |
| 15 | Smelt, dried (Alaska Native) | 1,600 mg | American Indian/Alaska Native Foods |
| 16 | Spices, oregano, dried | 1,597 mg | Spices and Herbs |
| 17 | Spices, dill seed | 1,516 mg | Spices and Herbs |
| 18 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double | 1,495 mg | Snacks |
| 19 | Spearmint, dried | 1,488 mg | Spices and Herbs |
| 20 | Beverages, Cocoa mix, low calorie, powder, with added calciu | 1,440 mg | Beverages |
Health Effects of Calcium
Calcium is the most abundant mineral in the body, with 99% stored in bones and teeth. It is essential for bone structure, muscle contraction, nerve transmission, blood clotting, and enzyme activation.
Chronic calcium deficiency leads to decreased bone mineral density, osteopenia, osteoporosis, and increased fracture risk. Acute deficiency causes muscle cramps, numbness, and cardiac arrhythmias.
Excess calcium (>2,500mg/day) can cause kidney stones, constipation, and may impair absorption of iron, zinc, and magnesium. Very high intake may increase cardiovascular risk.
Absorption & Interactions
Absorbed primarily in the duodenum via active vitamin D-dependent transport (at low intakes) and passive paracellular diffusion throughout the small intestine (at higher intakes). Typical absorption rate is 25-35%.
Estimated Calcium Adequacy by Country
Estimated from national food supply composition (FAO food balance sheets). Shows food supply availability relative to Estimated Average Requirement (EAR), not actual intake. Does not account for fortification, supplements, or distribution inequality.
Other Minerals
Frequently Asked Questions
How much Calcium do I need per day?
Adult males need 1,000 mg/day and adult females need 1,000 mg/day.
Which food has the most Calcium?
The food highest in Calcium is Leavening agents, baking powder, double-acting, straight phosphate with 7,364 mg per 100g.
What does Calcium do in the body?
Essential mineral for strong bones and teeth. Also critical for muscle contraction, nerve signalling, and blood clotting.