Nutrient Food Sources



The mineral calcium plays many important roles in the body, including acting as the major mineral in bones and teeth.  It is also important for the activity of many functions in the body, including contraction of muscle, regulating the heartbeat and blood pressure, blood clotting and release of neurotransmitters in the nervous system.

Caffeine, alcohol, phosphates, protein, sodium and sugar increase calcium excretion in urine.  Vitamin D aids calcium absorption.  Some foods hinder calcium absorption as they bind to calcium in the gut, including foods rich in phytate (grains and seeds) and oxalate (rhubarb, raw spinach, black tea).

Food Sources of calcium Amount(mg/100g)
Almonds 240
Apricots 73
Blackstrap molasses n/a
Brazil nuts 170
Broccoli 40
Cabbage (raw) 52
Celery 41
Cinnamon, ground 1230
Cheese – cheddar 840
Cheese – cottage 127
Cloves, dried, ground n/a
Chickpea flour 180
Chilli powder 280
Collard greens n/a
Cow’s milk (skimmed and whole) 118
Curry powder 640
Dandelion greens n/a
Dill weed n/a
Feta cheese 360
Figs, dried 250
Fish:  Anchovies 300
Fish:  Pilchards (with bones) 250
Fish:  Sardines (with bones) 540
Goat’s milk 170
Kale 150
Kelp (sea vegetable) n/a
Mozzarella cheese 362
Mustard greens 50
Mustard seeds 330
Okra 160
Oranges 47
Oregano, dried, ground n/a
Pak-Choi 160
Parmesan cheese 1025
Pepper black 430
Rosemary, dried 1280
Sage, dried 1650
Sesame seeds 670
Sheep’s milk 120
Spinach 160
Swiss chard n/a
Thyme, dried, ground 1890
Tofu 510
Turnip greens n/a
Watercress 170
Yoghurt 200

(n/a = figures not yet available)

Source:  McCance and Widdowson’s The Composition of Foods (6th Edition)