# Calcium: what it is, what it does, how much people need
Canonical: https://nutritionizm.com/nutrients/calcium/
Source: US FDA Daily Value table, WHO healthy diet fact sheet, USDA FoodData Central
License: USDA FoodData Central values are public domain (CC0 1.0); Nutritionizm compilation and plain-language text are licensed under CC BY 4.0 (attribution: link to Canonical URL).

Calcium is a common mineral that helps build strong bones and teeth.

## What it is

Calcium is a common mineral found in many healthy foods and drinks. Milk, cheese and yogurt are common foods that contain plenty of calcium. Leafy greens, beans and nuts also have quite a lot of calcium. Some fish, tofu and seeds also contain a good amount of calcium.

## What it does

Calcium helps make bones and teeth strong, hard and healthy each day. Calcium helps your muscles move and work well when you need them. Calcium helps your nerves send signals all through the body each day. Calcium helps your blood clot well when you get a small cut.

## How much people need

- FDA Daily Value for calcium: 1300 mg. It is a reference amount used on Nutrition Facts labels, not a personal target. Source: [US FDA](https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels).

## Common myths

- **Myth:** Only milk has calcium, so other foods do not matter at all. **Truth:** Some greens such as kale and bok choy, tofu set with calcium, canned fish with soft bones and fortified drinks also give calcium.
- **Myth:** Calcium only helps bones, so muscles and nerves do not need it. **Truth:** Calcium also helps your muscles and nerves work each day.

## Sources and background

The sections on what it is, what it does and the myths are general background from [NIH Office of Dietary Supplements: Calcium fact sheet](https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/), checked on 29 October 2026. The intake figures above carry their own sources.

## Top foods (mg per 100 g)

- [Almond Butter](https://nutritionizm.com/food/almond-butter-creamy/): 263.8 mg
- [Kale](https://nutritionizm.com/food/kale-raw/): 254 mg
- [Turnip Greens](https://nutritionizm.com/food/turnip-greens-raw/): 190 mg
- [Yogurt](https://nutritionizm.com/food/yogurt-plain-nonfat/): 167.4 mg
- [Almond Milk](https://nutritionizm.com/food/almond-milk-unsweetened-plain-refrigerated/): 157.5 mg
- [Soy Milk](https://nutritionizm.com/food/soy-milk-sweetened-plain-refrigerated/): 154.8 mg
- [Oat Milk](https://nutritionizm.com/food/oat-milk-unsweetened-plain-refrigerated/): 148.5 mg
- [Sour Cream](https://nutritionizm.com/food/sour-cream-light/): 141 mg