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 · INDB · USDA · CoFID · Ciqual · AFCD

✓ 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 or raising agent	8960	896%	Ciqual
2	Leavening agents, baking powder, double-acting, straight phosphate	7360	736%	USDA
3	Leavening agents, baking powder, double-acting, sodium aluminum sulfate	5880	588%	USDA
4	Leavening agents, baking powder, low-sodium	4330	433%	USDA
5	Desserts, rennin, tablets, unsweetened	3730	373%	USDA
6	Chewing gum, without sugar	3700	370%	Ciqual
7	Chewing gum, sugar level unknown (average)	2400	240%	Ciqual
8	Spices, basil, dried	2240	224%	USDA
9	Dried basil	2240	224%	Ciqual
10	Spices, savory, ground	2130	213%	USDA
11	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	2130	213%	USDA
12	Dried savory	2130	213%	Ciqual
13	Basil, dried, ground	2110	211%	CoFID
14	Whey, acid, dried	2050	205%	USDA
15	Molokhia powder (dried jute leaves)	2000	200%	Ciqual
16	Spices, marjoram, dried	1990	199%	USDA
17	Dried marjoram	1990	199%	CoFID
18	Dried marjoram	1990	199%	Ciqual
19	Powder horlicks	1910	191%	CoFID
20	Spices, thyme, dried	1890	189%	USDA
21	Thyme, dried, ground	1890	189%	AFCD
22	Thyme, dried, ground	1890	189%	CoFID
23	Dried thyme	1890	189%	Ciqual
24	Dried provence herbs	1860	186%	Ciqual
25	Spices, dill weed, dried	1780	178%	USDA
26	Dried dill	1780	178%	CoFID
27	Spices, celery seed	1770	177%	USDA
28	Celery seeds	1770	177%	CoFID
29	Black gingelly seeds Til	1664	166%	IFCT
30	Dried mixed herbs	1653	165%	CoFID

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.