Content of Calcium in Foods

    Content of Calcium

    In continuation of the previous article Calcium and Growth of a Baby, we are going to consider in more details the content of calcium in foods that can be necessary for a child within the first years of life.

    As a rule, overdose of calcium cannot cause side effects if it is for a limited period of time. But regular overdose can lead to the risks of calcium deposits in the internal organs and arteries, flatulence, constipation, toxicity, as well as to dry mouth, severe fatigue, nausea, dizziness, and even seizures.

    A human cannot receive too much calcium from food, because it is not impossible to eat 2-3 kg of cottage cheese or drink 2 liters of milk. We eat as much food as we want. And, as we have already mentioned in the previous article, the necessary amount of calcium is absorbed in the intestine, and the rest of calcium is excreted in urine.

    But if you want to compensate the deficiency of calcium by taking calcium supplements, it is advisable to consult your doctor who will prescribe the right dosage.

    Calcium content is calculated in milligrams per 100 g of a food item weight.

    Fruits

    Mg/100 g

        Mulberry 39
        Grapes (Muscat) 37
        Kiwi 34
        Lime 33
        Blackberry 29
        Cranberries 26
        Jackfruit 24
        Grapefruit 22
        Papaya 20
        Rambutan 22
        Feijoa 17
        Cherry 16
        Grapes (American) 14
        Yellow, red cherry 13
        Avocado 13
        Pineapple 13
        Quince 11
        Pomegranate 10
        Large-fruited cranberry 8
        Nectarines 6
        Peach 6
        Banana 5
        Tamarind 64
        Mandarin 37
        Figs 35
        Currants (red and white) 33
        Lemon 26
        Gooseberry 25
        Raspberry 25
        Guava 18
        Strawberry 16
        Medlar (loquat) 16
        Apricot 13
        Mango 11
        Grapes (raisins) 10
        Pear 9
        Persimmon 8
        Apple 6
        Durian 6
        Plum 6
        Pomelo 4
        Longan 1
        Seedless tangerines (clementines) 30
        Briar 260

    Vegetables

        Carrots 33
        Sweet potatoes (yams) 30
        Radish 25
        Onion 23
        Chilli peppers 18
        Cucumber 16
        Courgette (zucchini) 16
        Sweet pepper (bell) 10
        Eggplant 9
        Melon 9
        Watermelon 7
        Garlic 181
        Rutabaga 47
        Pumpkin 21
        Celery (root) 43
        Celery (leaf) 40
        White cabbage 40
        Forage turnip 30
        Cabbage kohlrabi 24
        Cauliflower 22
        Manioc (cassava) 16
        Beet 16
        Jerusalem artichoke 14
        Brown potatoes 13
        Tomato 10
        White Potatoes 9
        Broccoli 124

    Green

        Chervil 1346
        Bay leaves 834
        Fennel 208
        Celery 40
        Parsley 138
        Lettuce 36
        Watercress salad 214
        Nettle 713
        Spinach 99

    Cereal

        Sorghum 28
        Corn 2
        Sunflower (seeds) 78
        Oats 54
        Pumpkin (seeds) 46
        Barley 33
        Wheat 29
        Rye 24
        Rice (brown) 23
        Buckwheat 18
        Millet 8

    Nuts

        Cashew nuts 37
        Chestnut “horse” 27
        Coconut milk 16
        Almonds 264
        Hazelnuts (filberts) 114
        Walnut 98
        Pine nuts 16
        Coconut flesh 14

    Legumes

        Beans 143
        Chick peas 105
        Lentils 56
        Mung beans 13
        Asparagus 24

    Dairy products/Cheese

        Cow’s milk 120
        Goat’s milk 143
        Sheep’s milk 178
        Cottage cheese 125
        Yogurt 120
        Kefir (fat) 120
        Clabber 118
        Sour cream 85
        Cheese, edam 731

    When did you start giving your baby additional food? What food dpes your baby loves the most? Share your story with us!

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