Powerhouse Sources of Calcium


Calcium is a nutrient necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and secretion of certain hormones and enzymes. A deficiency in calcium can lead to numbness in fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal heart rhythms. Conversely, excess calcium (particularly from supplements) can lead to kidney stones, calcification of soft tissue, and increased risk of vascular diseases like stroke and heart attack.

What some people don’t know is that calcium is mostly found in dark leafy greens and dairy foods. While there is some evidence that oxalates in greens can hinder calcium absorption, green vegetables are still a good source of calcium, and the calculated daily value (DV) already takes into account absorption and bio-availability.

High calcium foods include dark leafy greens, cheese, low-fat milk and yogurt, bok choy, fortified tofu, okra, broccoli, green beans, almonds, and fish canned with their bones. The daily value (DV) for calcium is 1000mg. Below is a list of high calcium foods by common serving size, for more, see the extended lists of high calcium foods by nutrient density, and calcium rich foods.



Calcium in 100g (Raw) 1 Cup Chopped (34g) 10 Sprigs (25g)
120mg (12% DV) 41mg (8% DV) 30mg (3% DV



Calcium in 100g 1 Cup Shredded (113g) 1 Ounce (28g)
961mg (95% DV) 1086mg (109% DV) 269mg (27% DV)

Low Fat Milk

Calcium in 100g 1 Cup (245g)1/2 Cup (123g )183mg (18% DV)448mg (45% DV)224mg (23% DV)


Chinese Cabbage (Bokchoy)


Calcium in 100g (Raw) 1 Cup Shredded (70g) 1 Head (840g)
105mg (11% DV) 74mg (7% DV) 882mg (88% DV)




Calcium in 100g 1 Cup (248g) 1/2 Cup (124g)350mg (35% DV)868mg (86% DV)434mg (43% DV)




Calcium in 100g 1 Cup Sliced (160g)8 Pods (85g) 77mg (8% DV)124mg (12% DV)65mg (7% DV)



Calcium in 100g 1 Cup Chopped (91g) 1 Cup Cooked (156g)
47mg (5% DV) 43mg (4% DV) 62mg (6% DV)

Your body needs calcium to build and maintain strong bones. Your heart, muscles and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes and high blood pressure.

Consume the above mentioned powerhouse foods which are rich in calcium to maximize their health benefits.

Vance Madrid

Freelance writer, lifestyle blogger, social media manager, events coordinator, scriptwriter, film buff, wanderlust and certified foodie. Zealous for a keyboard and new experiences, I wish to live and learn through my writing.