Only white and milk chocolates are rich in calcium, containing about 200 mg of calcium per 100g. On the contrary, not only does 70% dark chocolate have less calcium, but it also inhibits calcium absorption!
Does dark chocolate have calcium?
Dark chocolate with 70% cacao solids contains about 73 mg of calcium per 100g. A small 1 oz serving contains 21 mg of calcium, or about 2% of the recommended daily intake.
| cacao solids | calcium (mg/100g) | calcium (mg/serving) | % DV |
| 45-59% | 56 | 16 | 1.6% |
| 60-69% | 62 | 18 | 1.8% |
| 70-85% | 73 | 21 | 2% |
Other types of dark chocolate contain less calcium. Dark chocolate with 60% cacao contains only 18 mg of calcium per serving. It contains 14% less calcium than 70% dark chocolate!
Moreover, dark chocolate with 45% cacao contains 23% less calcium than 70% dark chocolate.
Actually, dark chocolate with 70% cocoa solids is good for you. It’s packed with nutrients. It’s particularly high in iron, potassium, and fiber. Moreover, it contains moderate amounts of copper, magnesium, chromium, manganese! Eating reasonable amounts of dark chocolate in the evening supports weight loss.
How much calcium in milk & white chocolate?
Actually, milk and white chocolates contribute to the daily calcium intake. But, we shouldn’t eat too much because they have too many calories and added sugar!
Milk chocolate
Milk chocolate is also a good dietary source of calcium. It has 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 Daily Value.
White chocolate
White chocolate is also high 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.
In fact, milk and white chocolates have up to 250% more calcium than dark chocolates.
Dark chocolate may impair calcium absorption!
Not only, does dark chocolate have low amounts of calcium, but it also may be bad for your calcium status.
Dark chocolate with more than 70% cacao solids may inhibit calcium absorption because it’s high in oxalates. The total oxalate content of cocoa powder is between 650 and 783 mg per 100g of dry matter. These compounds bind to calcium, inhibiting its absorption.[2]
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. Avoid consuming these foods with foods high in calcium, like dairy.
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.[3]
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 100g, 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.
In fact, getting adequate amounts of calcium may lower the risk of developing cardiovascular disease, hypertension, stroke, atherosclerosis, and even certain cancers.[4,5]
