🦴 Calcium
~120 mg per 100 mL.
Calcium is a mineral that bones and teeth are largely made of. It is also needed for muscles to work, including the heart, and for blood to clot normally. The body cannot make calcium itself, so it must come from food.
Milk and dairy products are one of the main sources of calcium. 100 ml of cow's milk has about 120 mg. So a glass of milk has about 250–300 mg. Hard cheeses have even more calcium, because it stays in the curd together with casein. In milk, calcium holds together tiny balls of the protein casein. Besides milk, calcium is found in leafy greens such as kale, in fish eaten with the bones, such as sardines, and in fortified plant-based drinks.
The NHS says adults need about 700 mg of calcium a day. A varied diet usually gives enough. More than 1,500 mg a day can cause stomach pain and diarrhoea. The body needs vitamin D to absorb calcium. If someone does not eat dairy, the NHS advises choosing plant-based drinks with added calcium.
How it connects to milk
Links
- Where it is found
- 🥛 Milk
- What it affects
- 🦷 Bones and teeth, ❤️ Osteoporosis
- Associated with
- 🥛 Milk
Frequently asked questions
How much calcium is in a glass of milk?
About 250–300 mg: 100 ml of cow's milk has about 120 mg of calcium.
How much calcium do you need a day?
According to the NHS, adults need about 700 mg of calcium a day. Other countries sometimes set higher amounts.
What foods have calcium besides milk?
Cheese, yogurt, kale, sardines with the bones and fortified plant-based drinks.
Similar
🧪 Vitamin D · 🧪 Phosphorus · 🧪 Water · 🧪 Vitamin B12 · 🧪 Vitamin A · 🧪 Whey protein