Foods with calcium

| When we think of increasing calcium intake we always think of dairy, but we must bear in mind that there are many other foods rich in this mineral and, as we will see later, even with a higher absorbable fraction of calcium than dairy.

In addition to taking calcium when we drink milk or we consume cheeses or yogurts, we are also taking calcium when we eat vegetables like beans, nuts like almonds, seeds such as sesame, collard greens, or vegetables from the family of cabbages like kale, cauliflower, or broccoli. And although its consumption is not common in the peninsula, the soy It is also a good source of calcium and its derivatives too, for example, especially if it has been made with calcium salts.

Table of foods rich in calcium

The content of is expressed in milligrams per 100 gr of edible portion of the product. Example: 100 grams of cured Manchego cheese contains 1200 mg of calcium.

TypologyFoodAmount of calciumCheesesCured manchego 1200 mg Gruyere, emmental, roquefort560-580 mg Young manchego470 mg Burgos127-180 mg In portions87-114 mg Cottage cheese 60 mgDairy productsCustard, flan 140 mg Cow's milk 130 mg Dairy shakes 120 mgFish and seafoodSardines in oil 400 mg Crawfish, prawns, prawns 220 mg Clams, cockles 120 mg Lobster 60 mg Cod51 mg Sardines 43 mgVegetablesSwiss chard, thistle, spinach, leek 87-114 mg Artichokes, cabbage, cabbage, green beans 40 mgLegumes / othersAlmonds 240 mg Dried fig 180 mg Chickpeas 145 mg Pistachio 36 mg White beans, dried broad beans 130 mg Walnuts, raisins, dates 70 mg Olive 63 mg Lentils 56 mg

Vegetarian diet and calcium

Many times the population that follows one is concerned about the fact of reaching the recommended daily intakes of calcium. This is due to the fact that, as we mentioned, the calcium intake in our population is produced mainly from dairy products. But, as we have seen, there are many other foods that contain good amounts of calcium. In addition, we must bear in mind that the recommended daily intake is based on dairy products that have a lower absorbable fraction than some vegetables, for example, the cabbage family, which is why it is considered that a vegetarian diet can perfectly meet the daily calcium recommendations.

You have doubts? the service platform of MAPFRE digital health that allows you to chat for free with a nutritionist to guide you on your diet. Internal Medicine specialist

Deborah Blasco Nutritional Nurse Specialist