MineralsmgKey Nutrient

Foods Rich in Calcium

Most abundant mineral in the body. Essential for bone and teeth strength, muscle contraction, nerve signaling, and blood clotting.

IFCT 2017 (India) + INDB + USDA FoodData Central

✓ Key Benefits

Builds strong bones and teeth
Supports muscle function
Aids nerve transmission
Required for blood clotting

Deficiency Signs

Osteoporosis
Muscle cramps
Numbness and tingling
Dental problems

Higher needs:Postmenopausal women · Lactose-intolerant individuals · Vegans

Daily Requirement (RDA)

1000

mg/day

Adult Male

1000

mg/day

Adult Female

800

mg/day

Child (4–9 yrs)

Source: ICMR 2020

Top 30 Foods Rich in Calcium

Ranked by mg per 100g edible portion. Filter by food origin or dietary preference.

#	Food	mg/100g	% DV	DB
1	Baking powder leavening agents	7360	736%	USDA
2	Baking powder leavening agents	5880	588%	USDA
3	Baking powder leavening agents	4330	433%	USDA
4	Rennin desserts	3730	373%	USDA
5	Basil spices	2240	224%	USDA
6	Savory spices	2130	213%	USDA
7	Dried-frozen (koyadofu) tofu	2130	213%	USDA
8	Acid whey	2050	205%	USDA
9	Marjoram spices	1990	199%	USDA
10	Thyme spices	1890	189%	USDA
11	Dill weed spices	1780	178%	USDA
12	Celery seed spices	1770	177%	USDA
13	Black gingelly seeds Til	1664	166%	IFCT
14	Sage spices	1650	165%	USDA
15	Sisymbrium sp. seeds seeds	1630	163%	USDA
16	Dried (alaska native) smelt	1600	160%	USDA
17	Oregano spices	1600	160%	USDA
18	Dill seed spices	1520	152%	USDA
19	Mars snackfood us formulated bar	1500	150%	USDA
20	Spearmint	1490	149%	USDA
21	Poppy seed spices	1440	144%	USDA
22	Cocoa mix beverages	1440	144%	USDA
23	Dairy drink mix beverages	1410	141%	USDA
24	Pasteurized process cheese product	1380	138%	USDA
25	Orange-flavor drink beverages	1380	138%	USDA
26	Poppy seeds Postdana	1372	137%	IFCT
27	Chervil spices	1350	135%	USDA
28	White gingelly seeds Til	1283	128%	IFCT
29	Gerber babyfood	1280	128%	USDA
30	Rosemary spices	1280	128%	USDA

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

Frequently Asked Questions

How much Calcium do I need daily?▼

The recommended daily allowance (RDA) for Calcium is 1000mg/day for adult men and 1000mg/day for adult women, based on ICMR 2020 guidelines for India.

What does Calcium do for the body?▼

Builds strong bones and teeth. Supports muscle function. Aids nerve transmission. Required for blood clotting.

What happens if I don't get enough Calcium?▼

Calcium deficiency can lead to: Osteoporosis, Muscle cramps, Numbness and tingling, Dental problems. Adequate intake through diet or supplementation is recommended.