Bread has up to 211 mg of calcium per 100g. A slice provides up to 10% of the recommended daily intake. Eat bread with other calcium-rich foods to help meet your daily needs.
Which bread has more calcium?
Potato bread is the richest bread in calcium. It has 188 mg of calcium per 100g. A large slice provides 9% of the recommended daily intake.
The second-richest bread in calcium is wheat bread. Whole wheat bread has about 163 mg of calcium per 100g. A large slice provides 8% of the Daily Value. Whole wheat bread has about 13% less calcium than potato bread.
How much calcium is in bread?
More common types of bread have between 20 and 210 mg of calcium per 100g. The calcium content depends on flour type, processing methods, as well as cooking methods.
Rice bread is one of the richest breads in calcium. It has 138 mg of calcium per 100g. A large slice of rice bread provides 6.6% of the Daily Value.
Barley bread is also high in calcium. It has 125 mg of calcium per 100g. A slice provides 6% of the DV.
Rye and oat bread have significantly less calcium. A slice provides less than 4% of the DV.
Banana bread has the lowest calcium content among other favorite breads. A large slice of banana bread provides only 1% of the DV.
| calcium (mg per 100g) | calcium (mg per small slice) | % DV | calcium (mg per large slice) | % DV | |
|---|---|---|---|---|---|
| potato | 188 | 51 | 5% | 90 | 9% |
| wheat | 163 | 44 | 4.4% | 78 | 7.8% |
| rice | 138 | 37 | 3.7% | 66 | 6.6% |
| barley | 125 | 34 | 3.4% | 60 | 6% |
| rye | 73 | 20 | 2% | 35 | 3.5% |
| oat | 66 | 18 | 1.8% | 32 | 3.2% |
| raisin | 66 | 18 | 1.8% | 32 | 3.2% |
| banana | 21 | 6 | 0.6% | 10 | 1% |
White or brown bread for calcium?
Whole wheat and white bread have a similar calcium content:
- brown bread has up to 185 mg of calcium per 100g
- white bread has naturally up to 177 mg of calcium per 100g
However, white and brown flour is usually fortified with calcium.[2]
In fact, white bread may be a better vegan calcium source than brown bread because:
- many white breads are enriched with high amounts of calcium. There are white breads with up to 211 mg of calcium per 100g. A large slice provides 100 mg of calcium, which is 10% of the recommended daily intake.
- white breads have a lower phytate content than whole grain breads. Phytates in whole grains are compounds that inhibit calcium absorption.[3]
But, you should always check the nutrition facts label of flour or bread. There are unfortified, low-quality white breads with less than 20 mg of calcium per 100g!
Do we absorb calcium in bread?
Calcium absorption varies by food type. Dairy and fortified foods have the highest absorption rate. It’s almost 30%.
Plant-based foods have a lower calcium bioavailability because they contain certain compounds that bind to calcium, inhibiting its absorption.
Besides phytic acid, whole-grain bread contains oxalates. These compounds have the highest impact on calcium absorption. Oxalic acid forms indigestible salts with calcium, substantially decreasing its absorption!
Only a few wheat varieties have a high total oxalate content, though. More whole-grain breads have less than 50 mg of oxalate per 100g.[4]
White bread has the lowest oxalate content.
On the contrary, the highest oxalate content is found in wheat bran. The bran has more than 450 mg of oxalate per 100g!
Whole grain seed breads, like sesame bread, have increased phytic acid and oxalate content as well.
Does a slice of bread help meet our daily needs?
In any case, healthy people who follow a well-balanced diet shouldn’t worry about oxalic acid and phytate content of food. They don’t affect the calcium status of the body.
In fact, fortified bread can help meet our daily calcium needs:
- enriched foods have a high calcium bioavailability. We absorb calcium from enriched bread at a similar rate as milk!
- a slice provides up to 10% of the Daily Value.
Certainly, opting for whole wheat bread over white bread is recommended for better calcium bioavailability. However, it’s crucial to note that several other factors play a more significant role in maintaining a healthy calcium status in the body. Utilize bread as a versatile ingredient to enhance the appeal of calcium-rich foods.
Certainly, you shouldn’t choose white bread over whole wheat bread due to its better bioavailability of calcium. Other factors play a much more important role in calcium status in the body. Use bread to make foods rich in calcium more desirable.
How to eat bread to increase calcium intake?
Eat bread with tahini, orange jam, salad, or beans to boost your daily calcium intake.
Spreads
Firstly, you can eat a slice of bread with a calcium-rich spread, like tahini, almond butter, or peanut butter.
Nut and seed spreads are excellent vegan sources of calcium, as well as many other minerals. In fact, tahini, which is made of sesame seeds, is the vegan food with the highest calcium content per 100g!
Also, you could add walnuts to your favorite toast. They have some calcium as well. Most noteworthy, walnuts are one of the richest vegan foods in omega-3s!
Furthermore, you could eat bread with a high-quality orange marmalade. Organic acids in orange are natural mineral enhancers! They increase calcium bio-accessibility.[5]
Salads & beans
In addition, we could consume reasonable amounts of bread with salad or beans.
Beans are among the richest vegan foods in calcium!
You can also boost your daily calcium intake by eating salads. Prefer consuming calcium-rich greens, which are low in oxalates, such as kale or cabbage.
Avoid consuming greens high in oxalate, such as spinach, and collard greens with foods rich in calcium. Oxalates greatly decrease the total bioavailability of calcium.
Moreover, we should eat bread and other calcium-rich foods with foods high in vitamin D. Vitamin D is required for calcium absorption and maintaining adequate calcium levels in the blood.[6]
Don’t drink coffee
On the other hand, too much caffeine and phosphorus may affect calcium absorption. Hence, you should avoid drinking coffee or taking supplements with phosphorus, while consuming foods high in calcium.
When should I eat bread for calcium?
There is no specific time of day that is best for consuming calcium-rich foods like bread. Consider incorporating calcium-rich foods at various times throughout the day, though. This way you’ll absorb the most calcium from your diet.
Does toasting affect calcium content or bioavailability?
Toasting bread generally does not significantly impact the calcium content or bioavailability of calcium in the bread.
The calcium content in bread primarily depends on the ingredients used, particularly if the flour is enriched with calcium.
If the bread is made with calcium-fortified flour or other ingredients, the calcium content will remain relatively stable during toasting.
Only the choice of toppings or spreads on the bread can influence its overall nutritional profile.
How to eat bread for boosting calcium intake?
Boosting calcium intake through bread involves creative combinations and additions with other calcium-packed foods. Here are 14 easy and quick ways to incorporate calcium-rich foods with bread:
- Cheese toast: Top whole-grain toast with slices of your favorite calcium-rich cheese.
- Mozzarella and tomato sandwich: Create a Caprese sandwich with mozzarella, tomatoes, and basil on whole-grain bread.
- Yogurt parfait: Layer whole-grain bread cubes with yogurt and your choice of fruits for a calcium-packed parfait.
- Salmon salad sandwich: Make a sandwich with whole-grain bread and a salmon salad for omega-3s and calcium.
- Cottage cheese and fruit toast: Spread cottage cheese on whole-grain toast and add sliced fruits for a calcium-packed treat.
- Avocado and cheese toast: Combine avocado slices and calcium-rich cheese on whole-grain bread.
- Greek yogurt spread: Mix calcium-rich Greek yogurt with herbs and spread it on whole-grain bread.
- Tuna melt: Make a tuna melt with whole-grain bread, tuna, and melted cheese for added calcium.
- Egg and cheese breakfast sandwich: Make a quick breakfast sandwich with whole-grain bread, eggs, and cheese.
- Ricotta and berry toast: Spread ricotta cheese on whole-grain toast and top with fresh berries for a calcium-rich snack.
Vegan Recipe Ideas
- Almond butter toast: Spread almond butter on whole-grain toast for added calcium and magnesium.
- Hummus and tahini sandwich: Spread hummus and tahini on whole-grain bread for a calcium-rich spread.
- Peanut butter and fig toast: Spread peanut butter on whole-grain toast and add sliced figs for extra nutrients.
- Vegan tofu avocado toast: In a bowl, mix crumbled tofu with lemon juice, salt, and pepper. Spread mashed avocado on the toasted bread. Top with seasoned tofu crumbles. You can garnish with sliced cherry tomatoes and chopped cilantro. Tofu is a great vegan source of calcium!
