Calcium: what it does & best food sources
What it does — EU-authorised health claims
Calcium is needed for the maintenance of normal bones.
Calcium is needed for the maintenance of normal teeth.
Calcium contributes to normal muscle function.
Calcium contributes to normal blood clotting.
Wording as authorised in Regulation (EU) No 432/2012 EUR-LexEU Commission
How much do adults need?
| Age | Men | Women |
|---|---|---|
| 19–30 | 1000 mg | 1000 mg |
| 31–50 | 1000 mg | 1000 mg |
| 51–70 | 1000 mg | 1200 mg |
| 71+ | 1200 mg | 1200 mg |
- US Recommended Dietary Allowance / Adequate Intake (US National Academies), as published by NIH ODS — see the table above. NIH ODS
- US label FDA Daily Value: 1300 mg. On a US food label, 5 % DV or less per serving is low and 20 % or more is high. FDA
- EU label EU Nutrient Reference Value: 800 mg. EUR-Lex
Best food sources (per portion)
| Food | Portion | Calcium | % US DV | % EU NRV |
|---|---|---|---|---|
 Emmental cheese | 30 g | 348 mg | 27 % | 43 % |
 Milk, 1.5% fat | 250 g | 303 mg | 23 % | 38 % |
 Soya drink, fortified | 250 g | 300 mg | 23 % | 38 % |
 Oat drink, fortified | 250 g | 300 mg | 23 % | 38 % |
 Kale | 100 g | 286 mg | 22 % | 36 % |
 Tofu | 150 g | 278 mg | 21 % | 35 % |
 Kefir, low-fat | 200 g | 244 mg | 19 % | 31 % |
 Mozzarella | 60 g | 227 mg | 17 % | 28 % |
 Low-fat quark | 150 g | 198 mg | 15 % | 25 % |
 Edamame (immature soya beans) | 100 g | 197 mg | 15 % | 25 % |
 Skyr | 150 g | 191 mg | 15 % | 24 % |
 Soya yogurt alternative, fortified | 150 g | 180 mg | 14 % | 23 % |
 Natural yogurt, 1.5% fat | 150 g | 171 mg | 13 % | 21 % |
 Cottage cheese | 150 g | 150 mg | 12 % | 19 % |
 Trout | 125 g | 97.5 mg | 8 % | 12 % |
Per normal portion. Values from BLS 4.0. % US DV = share of the FDA Daily Value. % EU NRV = share of the EU Nutrient Reference Value.
Sources
- Calcium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Daily Value on the Nutrition and Supplement Facts labels — US Food and Drug Administration
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut