Is chocolate high in calcium?

Chocolate contains moderate amounts of calcium. A small 1 oz serving contains only 21 mg of calcium, or 2% of the daily required dose! Dark chocolate with 70% cocoa solids has the highest amount of calcium.

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.[1,2]

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.

What’s the calcium content of dark chocolate?

Actually, dark chocolate with 70% cocoa solids is good for you. It’s packed with nutrients. It’s particularly high in ironpotassium, and dietary fiber. Moreover, it contains modest amounts of copper, magnesium, chromium, manganese! In contrast, it contains negligible amounts of sugar.

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 required dose.[3]

Other types of chocolate contain less calcium. Chocolate with 60% cacao contains 18 mg, while chocolate with 45% cacao contains 16 mg of calcium per 1 oz serving, respectively.

Hence, dark chocolate with 70% cacao has 30% more calcium than other types of chocolate.

Is milk & white chocolate high in calcium?

White chocolate contains about 28 mg, while milk chocolate contains about 55 mg of calcium per 1 oz serving, respectively.

But, you should avoid eating them. They’re poor in other nutrients. If you love chocolate, you better prefer dark chocolate with the highest percentage of cocoa solids. Cacao beans are a superfood. They have a superior nutritional value!

Eating reasonable amounts of dark chocolate could even help you lose weight.

Other foods high in calcium

Although dark chocolate is nutrient-dense, it contains low amounts of calcium. We should eat a wide variety of other common 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.[4]

Therefore, we should consume many plant-based foods high in calcium. Fruits, leafy vegetables, beans, nuts, and seeds are excellent dietary sources of calcium.

For instance, apricots (containing 13 mg of calcium per 100g), pineapples (13 mg), papayas (20 mg), kiwis (34 mg), oranges (40 mg), blackberries (29 mg), raspberries (12 mg), and strawberries (16 mg) are all great 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.

Most noteworthy, moringa powder is among the richest foods in 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! Moringa is a true superfood! 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 an upper safe dose for supplements.