Only white or milk chocolates are rich in calcium. They contain 5% of the required daily dose per serving. Not only, dark chocolate with more than 70% cacao solids has a much lower calcium content, but also, it may inhibit calcium absorption!
How much calcium in chocolate?
Dark chocolate with 70% cocoa solids contains about 73 mg of calcium per 100g. A small 1 oz serving contains 21 mg of calcium, or about 2% of the Daily Value (DV).
Other types of chocolate contain less calcium. Chocolate with 60% cacao contains only 18 mg of calcium per serving. It contains 14% less calcium than dark chocolate! In addition, chocolate with 45% cacao contains only 16 mg of calcium per serving.
Actually, dark chocolate with 70% cocoa solids is good for you. It’s packed with nutrients. It’s particularly high in iron, potassium, and dietary fiber. Moreover, it contains moderate amounts of copper, magnesium, chromium, manganese! In contrast, it contains negligible amounts of sugar.
Is milk & white chocolate high in calcium?
On the contrary, milk chocolate is a good dietary source of calcium. It contains 189 mg of calcium per 100g. It has almost 160% more calcium than dark chocolate. A serving of milk chocolate provides 53 mg of calcium, or more than 5% of the DV.
White chocolate is also rich in calcium. It has a similar calcium content to milk chocolate. White chocolate has 199 mg of calcium per 100g. A serving has about 56 mg of calcium, or 5.6% of the DV.
However, you should prefer consuming dark chocolate. It has a greater nutritional value. Dark chocolate is a good dietary source of many minerals, such as iron, potassium, fiber, and antioxidant compounds. In fact, prefer consuming dark chocolate with the highest percentage of cocoa solids. Cacao beans are a superfood.
Eating reasonable amounts of dark chocolate could even help you lose weight.
Dark chocolate may impair calcium absorption!
Not only, dark chocolate has low amounts of calcium, but also it may be bad for your calcium status.
Dark chocolate with more than 70% cacao solids may inhibit calcium absorption because dark chocolate is particularly rich in oxalates. The total oxalate content of cocoa powder is between 650 and 783 mg per 100 g of dry matter. These compounds bind to calcium, inhibiting its absorption.
Actually, we absorb only 5% of calcium from oxalate-rich foods. Other common foods high in oxalate are spinach, collard greens, sweet potatoes, rhubarb, and beans.
How much calcium do we need a day?
The recommended daily intake of calcium is 1,000 mg for adults. Children older than 13 years and teenagers require at least 1,300 mg of calcium, due to bone growth. Moreover, women older than 50 years should get at least 1,200 mg of calcium, due to increased risk of osteoporosis.
Other foods high in calcium
Although dark chocolate is nutrient-dense, it contains low amounts of calcium. We should eat a wide variety of foods high in calcium.
Certainly, milk and dairy are rich in calcium. But, we shouldn’t depend on them to meet our daily requirements. They contain high amounts of saturated fats as well. High amounts of this type of fat might be dangerous. They’ve been linked to elevated cholesterol, and increased risk of heart disease and stroke.
Therefore, we should consume many plant-based foods high in calcium. Fruits, leafy vegetables, beans, nuts, and seeds are excellent dietary sources of calcium.
Green leafy vegetables, such as kale and spinach, are high in calcium as well. Kale contains more than 250 mg of calcium per 100 gr, while spinach contains about 100 mg.
If you want to skyrocket your calcium intake, you could consume moringa powder. This superfood is one of the richest plant-based sources of calcium. It contains up to 2,700 mg of calcium per 100g! Just for comparison, cow’s milk contains only 113 mg of calcium per 100g. A small serving of moringa (2 tsp) provides 70 mg of calcium, or 7% of the DV! You’ll find a wide variety of moringa supplements and powders on iHerb.
You can increase the absorption of calcium, eating foods with vitamin C. Vitamin C significantly increases calcium absorption.
Consuming high amounts of calcium from food is safe. But, there is a maximum safe dose for supplements.
Health benefits of calcium
Calcium is the most abundant mineral in the body!
Above all, calcium is well-known for its importance in bone structure. Inadequate amounts of calcium may lead to osteoporosis. Also, calcium is vital for strong teeth.
Moreover, calcium is involved in many functions of the human body. For instance, calcium is necessary for muscle movement and flexibility, blood vessel contraction and dilation, blood clotting, nerve transmission, and hormonal secretion.