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The 20 best foods rich in calcium

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Discover the 20 best foods rich in calcium.

Calcium is the most abundant mineral in the body and is involved in numerous functions: hormone production, vasodilation, nerve transmission, etc.

However, its main mission is to keep bones and teeth healthy and strong, hence 99% of this mineral is found in these tissues.

The recommended daily allowance for calcium, according to the Institute of Medicine (IOM), is  1000-1200 mg in adults and 1300 mg in adolescents.

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In the following article, we present 20 foods that contain high levels of calcium intake and therefore help prevent bone diseases such as osteoporosis, colon cancer, and even heart disease.

What foods have a lot of calcium?

There is a long list of foods that within their composition share high levels of calcium, an extremely important mineral for the nutritional contributions of our body and its proper functioning. Here are 20 of the best foods rich in calcium to include in our diet.

1. Parmesan cheese

QUANTITY OF CALCIUM:

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1253 mg / 100 g grated =  125%  RDA (recommended daily amount)

NUTRITIONAL INFORMATION:

• Phosphorus: 73% RDA.

• Sodium: 71% RDA.

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• Selenium: 34% RDA.

• Vitamin B12: 23% RDA.

• Vitamin B2: 21% RDA.

• Vitamin A: 13% RDA.

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• Fiber: 0 g.

Protein: 37.9 g.

• Calories: 415.

2. Sesame seeds

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QUANTITY OF CALCIUM:

975 mg / 100 g =  98%  RDA

NUTRITIONAL INFORMATION:

• Copper: 204% RDA.

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• Manganese: 123% RDA.

• Magnesium: 88% RDA.

• Iron: 81% RDA.

• Phosphorus: 63% RDA.

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• Vitamin B1: 53% RDA.

• Zinc: 52% RDA.

• Vitamin B6: 40% RDA.

Fiber: 11.8 g.

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• Protein: 17.7 g.

• Calories: 573.

3. Tofu

QUANTITY OF CALCIUM:

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683 mg / 100 g =  68%  RDA

NUTRITIONAL INFORMATION:

• Manganese: 59% RDA.

• Selenium: 25% RDA.

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• Phosphorus: 19% RDA.

• Copper: 19% RDA.

• Iron: 15% RDA.

• Magnesium: 14% RDA.

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• Fiber: 2.3 g.

• Protein: 15.8 g.

• Calories: 145.

4. Chia seeds

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QUANTITY OF CALCIUM:

631 mg / 100 g =  63%  RDA

NUTRITIONAL INFORMATION:

• Manganese: 108% RDA.

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• Phosphorus: 95% RDA.

• Magnesium: 83% RDA.

• Omega 3: 17.5 g.

• Fiber: 37.3 g.

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• Protein: 15.6 g.

• Calories: 490.

5. Dried basil

QUANTITY OF CALCIUM:

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592 mg / 28 g (ounce) =  59%  RDA

NUTRITIONAL INFORMATION:

• Vitamin K: 600% RDA.

• Iron: 65% RDA.

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• Vitamin A: 53% RDA.

• Manganese: 44% RDA.

• Vitamin B6: 32% RDA.

• Magnesium: 30% RDA.

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• Omega 3: 0.4 g.

• Fiber: 11.3 g.

• Protein: 4 g.

• Calories: 70.3.

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6. Dried thyme

QUANTITY OF CALCIUM:

529 mg / 28 g (ounce) =  53%  RDA

NUTRITIONAL INFORMATION:

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• Vitamin K: 600% RDA.

• Iron: 192% RDA.

• Manganese: 110% RDA.

• Vitamin C: 23% RDA.

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• Vitamin A: 21% RDA.

• Folic acid: 19% RDA.

• Fiber: 10.4 g.

• Protein: 2.6 g.

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• Calories: 77.3.

7. Mozzarella cheese

QUANTITY OF CALCIUM:

505 mg / 100 g =  51%  RDA

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NUTRITIONAL INFORMATION:

• Vitamin B12: 38% RDA.

• Phosphorus: 35% RDA.

• Sodium: 26% RDA.

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• Selenium: 24% RDA.

• Zinc: 19% RDA.

• Omega 3: 0.4 g.

• Fiber: 0 g.

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• Protein: 22.2 g.

• Calories: 300.

8. Dried oregano

QUANTITY OF CALCIUM:

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441 mg / 28 g (ounce) =  44%  RDA

NUTRITIONAL INFORMATION:

• Vitamin K: 218% RDA.

• Iron: 68% RDA.

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• Manganese: 65% RDA.

• Vitamin A: 39% RDA.

• Vitamin E: 26% RDA.

• Vitamin C: 23% RDA.

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• Folic acid: 19% RDA.

• Magnesium: 19% RDA.

• Omega 3: 1.2 g.

• Fiber: 12 g.

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• Protein: 3.1 g.

• Calories: 85.7 g.

9. Dried mint

QUANTITY OF CALCIUM:

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417 mg / 28 g (ounce) =  42%  RDA

Nutritional information:

• Manganese: 161% RDA.

• Iron: 136% RDA.

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• Vitamin A: 59% RDA.

• Magnesium: 42% RDA.

• Folic acid: 37% RDA.

• Vitamin B6: 36% RDA.

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• Omega 3: 0.8 g.

• Fiber: 8.3 g.

• Protein: 5.6 g.

• Calories: 79.8.

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10. Dried parsley

QUANTITY OF CALCIUM:

411 mg / 28 g (ounce) =  41%  RDA

NUTRITIONAL INFORMATION:

• Vitamin K: 476% RDA.

• Iron: 152% RDA.

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• Manganese: 147% RDA.

• Vitamin A: 57% RDA.

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• Vitamin C: 57% RDA.

• Potassium: 30% RDA.

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• Fiber: 8.5 g.

• Protein: 6.3 g.

• Calories: 77.

11. Sardines

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QUANTITY OF CALCIUM:

382 mg / 100 g canned in oil =  38%  RDA

240 mg / 100 g canned in tomato sauce =  24%  RDA

NUTRITIONAL INFORMATION:

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• Vitamin B12: 149% // 150% RDA.

• Selenium: 75% // 58% RDA.

• Vitamin D: 68% // 120% RDA.

• Phosphorus: 49% // 37% RDA.

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• Vitamin B3: 26% // 21% RDA.

• Omega 3: 1.5 g // 1.7 g.

• Fiber: 0 g // 0.1 g.

• Protein: 24.6 g // 20.9 g.

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• Calories: 208 // 186.

12. Dried rosemary

QUANTITY OF CALCIUM:

358 mg / 28 g (ounce) =  36%  RDA

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NUTRITIONAL INFORMATION:

• Iron: 45% RDA.

• Vitamin C: 29% RDA.

• Manganese: 26% RDA.

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• Vitamin B6: 24% RDA.

• Folic acid: 21% RDA.

• Omega 3: 0.3 g.

• Fiber: 11.9 g.

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• Protein: 1.1 g.

• Calories: 92.7.

13. Fortified soy milk

QUANTITY OF CALCIUM:

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340 mg/cup =  34%  RDA

NUTRITIONAL INFORMATION:

• Vitamin B12: 44% RDA.

• Vitamin B3: 40% RDA.

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• Vitamin B2: 28% RDA.

• Vitamin B6: 28% RDA.

• Vitamin E: 31% RDA.

• Vitamin C: 29% RDA.

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• Vitamin D: 29% RDA.

• Vitamin A: 19% RDA.

• Copper: 15% of the RDA.

• Fiber: 1 g.

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• Protein: 7.1 g.

• Calories: 109.

14. Salmon

QUANTITY OF CALCIUM:

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277 mg / 100 g canned pink salmon =  28%  RDA

221 mg / 100 g canned sockeye salmon =  22%  RDA

NUTRITIONAL INFORMATION:

• Vitamin D: 117% // 191% RDA.

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• Vitamin B12: 82% // 92% RDA.

• Selenium: 56% // 49% RDA.

• Vitamin B3: 37% // 38% RDA.

• Phosphorus: 36% // 32% CDR.

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• Omega 3: 1.2 g // 1.7 g.

• Fiber: 0 g // 0 g.

• Protein: 23.1 g // 23.3 g.

• Calories: 136 // 166.

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15. Cassia cinnamon

QUANTITY OF CALCIUM:

281 mg / 28 g (ounce) =  28%  RDA

NUTRITIONAL INFORMATION:

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• Manganese: 245% RDA.

• Iron: 13% RDA.

• Vitamin K: 11% RDA.

• Magnesium: 4% RDA.

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• Fiber: 14.9 g.

• Protein: 1.1 g.

• Calories: 69.2.

16. Whole milk

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QUANTITY OF CALCIUM:

276 mg/cup =  28%  RDA

NUTRITIONAL INFORMATION:

• Vitamin B2: 26% RDA.

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• Vitamin D: 24% RDA.

• Phosphorus: 22% RDA.

• Vitamin B12: 18% RDA.

• Fiber: 0 g.

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• Protein: 7.9 g.

• Calories: 146.

17. Yogurt

QUANTITY OF CALCIUM:

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275 mg/container =  27%  RDA

NUTRITIONAL INFORMATION:

• Phosphorus: 22% RDA.

• Vitamin B2: 19% RDA.

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• Vitamin B12: 14% RDA.

• Zinc: 9% RDA.

• Fiber: 0 g.

• Protein: 7.9 g.

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• Calories: 138.

18. Almonds

QUANTITY OF CALCIUM:

216 mg / 100 g =  22%  RDA

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NUTRITIONAL INFORMATION:

• Vitamin E: 124% RDA.

• Manganese: 112% RDA.

• Magnesium: 69% RDA.

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• Copper: 58% RDA.

• Phosphorus: 48% RDA.

• Vitamin B2: 33% RDA.

• Fiber: 10.4 g.

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• Protein: 21.9 g.

• Calories: 581.

19. Dried figs

QUANTITY OF CALCIUM:

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162 mg / 100 g =  16%  RDA

NUTRITIONAL INFORMATION:

• Manganese: 26% RDA.

• Potassium: 19% RDA.

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• Vitamin K: 19% RDA.

• Magnesium: 17% RDA.

• Copper: 14% RDA.

• Iron: 11% RDA.

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• Fiber: 9.8 g.

• Protein: 3.3 g.

• Calories: 249.

20. Kale

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QUANTITY OF CALCIUM:

135 mg / 100 g =  14%  RDA

NUTRITIONAL INFORMATION:

• Vitamin K: 1021% RDA.

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• Vitamin A: 308% RDA.

• Vitamin C: 200% RDA.

• Manganese: 17% RDA.

• Vitamin B6: 14% RDA.

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• Copper: 14% RDA.

• Fiber: 2 g.

• Protein: 3.3 g.

• Calories: 50.

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