Almonds are a healthy snack and contain calcium, but they are not actually a high calcium food. A small handful of almonds gives you about 80 mg of calcium, which is helpful, but not enough to meet your daily needs on its own. So almonds can be part of a calcium-rich diet, but you’ll also need other foods with higher calcium content.
How much calcium do you need per day?
Calcium recommendations vary slightly from country to country.
In the UK, adults are recommended to get around 700mg of calcium a day. In the US, the recommended amount is usually higher: about 1,000 mg per day for most adults and 1,200 mg per day for some older adults.
So when looking at calcium in almonds, it helps to keep both elements in mind.
For example, a small handful of almonds provides about 80 mg of calcium. That’s about 11% of a goal of 700 mg per day, but only about 8% of a goal of 1,000 mg.
This is why I wouldn’t rely on almonds alone for calcium. They can help, but it’s best to look at what you eat throughout the day rather than focusing too much on one food.
How much calcium is in almonds?
Almonds contain about 269mg of calcium per 100g. That sounds pretty good, but 100 grams is a big serving of almond. A more realistic portion is a small handful, which is about 30g.
Here’s how calcium content changes by serving size:
| Portion of almonds | Weight approx | About calcium |
|---|---|---|
| 100 g of almonds | 100 gr | about 269 mg |
| Small handful | 30 gr | about 80 mg |
| 1/2 cup almonds | about 70 gr | about 188 mg |
| 1/4 cup almonds | about 35 g | about 94 mg |
| 10 almonds | about 12 g | about 32 mg |
| 1 almond | about 1.2 g | about 3 mg |
These numbers are approximate because almond size varies and cup measurements are not as accurate as weighing them.
The main thing to notice is the difference between 100g and a normal portion. Almonds look more impressive per 100 grams, but most people wouldn’t eat 100 grams in one sitting. It’s a lot of almonds, quite high in calories and for some people they can feel heavy in the stomach too.
So for everyday eating, the small handful figure is probably the most useful.
Are almonds high in calcium?
Almonds are fairly high in calcium compared to many other nuts, but they are not one of the highest calcium foods overall.
They can add useful calcium to your diet, but foods like yogurt, cheese, cow’s milk, fortified plant-based milks, calcium-fortified tofu, and canned fish with bones usually give you more calcium in a normal serving.
Almonds compared to cow’s milk
If we compare almonds to cow’s milk, the difference in calcium is pretty clear. But it makes more sense to compare portions that people would normally eat or drink, rather than 100 grams of each.
| Food or drink | Standard serving | About calcium |
|---|---|---|
| almonds | 30 g handful | about 80 mg |
| Cow’s milk | glass 200 ml | about 240 mg |
| Cow’s milk | cup 250 ml | about 300 mg |
So, in a normal serving, cow’s milk gives you much more calcium than almonds. A handful of almonds still adds something useful, but it doesn’t come close to a glass of milk for calcium.
What about almond milk for calcium?
Almond milk is a little different than whole almonds. It’s usually made from mostly water and only a small amount of almonds, so the calcium doesn’t always come naturally from the almonds themselves.
This is why the label matters. Unfortified almond milk may contain no calcium at all, while fortified almond milk may provide a similar amount of calcium as cow’s milk.
| A serving of almond milk | About calcium |
|---|---|
| 100 ml fortified almond milk | often around 120 mg, depending on the brand |
| 200ml glass of fortified almond milk | often around 240 mg |
| 250 ml cup fortified almond milk | often around 300 mg |
| Homemade or unfortified almond milk | usually much lower unless calcium is added |
Check if it is fortified
The important word to look for is “fortified”. If no calcium has been added, almond milk is unlikely to be a strong source of calcium.
Also check the nutrition table instead of relying on the front of the box. Different brands can vary and homemade almond milk will usually be much lower in calcium unless calcium is added.
Related post: Almond milk vs cow’s milk
What kind of calcium is added?
Many fortified almond milks use added calcium, such as calcium carbonate or calcium phosphate. These can still help increase your calcium intake, but it’s worth remembering that this is added calcium and not calcium that comes naturally from the almonds.
Calcium carbonate is commonly used and can be useful, especially in fortified foods and beverages. But I wouldn’t treat fortified almond milk quite the same as getting calcium from whole foods. Absorption can vary depending on the product, the form of calcium used and how well the drink is mixed.
So almond milk can be helpful for calcium, especially if you don’t drink cow’s milk. Just choose a fortified version, check the label and shake the can well before tossing.
How much calcium is in almond butter?
Almond butter also contains calcium because it is made from ground almonds. In a way, it can be an easy way to add a little more calcium to meals or snacks.
Here’s roughly how much calcium you get from different servings:
| A dollop of almond butter | About calcium |
|---|---|
| 100 g of almond butter | about 270–350 mg |
| 1 tablespoon | about 45–55 mg |
| 2 tbsp | about 90–110 mg |
These numbers can vary depending on the brand, how the almond butter is made, and whether anything else has been added.
A tablespoon or two of almond butter can add useful calcium, but it’s also dense in calories. A tablespoon is usually close to 100 calories, so it’s best to think of almond butter as a nutritional supplement rather than something you can eat in large quantities just for the calcium.
Who should watch out for almonds?
Almonds are healthy for most people, but there are a few situations where it makes sense to be more careful:
- Nut allergy: Almonds are nuts, so anyone with a nut allergy should avoid them unless told otherwise by a doctor.
- Small children: Whole almonds can be a choking hazard, so they should be served in an age-safe form.
- Large servings: Almonds are nutritious, but they are also high in calories. Eating too many of these can quickly add up to extra calories.
- Digestive sensitivity: Some people may find larger portions more difficult to digest, especially since almonds contain fiber and fat.
- History of kidney stones: Almonds are high in oxalates. If you’ve had calcium oxalate kidney stones or have been advised to limit foods high in oxalate, it’s worth checking with your doctor or dietitian.
- Salt intake: Unsalted almonds are usually the best everyday choice, especially if you’re watching your salt intake.
For most people, a small handful of unsalted almonds is a reasonable serving.
My take: How to use almonds for calcium
Almonds are worth including if you enjoy them, but I wouldn’t base my calcium intake around them.
A better approach is to use them along with foods that naturally provide more calcium. For example, add chopped almonds to yogurt, sprinkle them over fortified milk porridge, or use almond butter on wholemeal toast with a calcium-rich breakfast.
If you drink almond milk, choose a fortified one and check the nutrition label, as the calcium content can vary greatly between brands.
So the best advice is simple: enjoy almonds as part of a varied diet, but don’t expect them to do the job of higher calcium foods on their own.
Frequently asked questions
Are almonds high in calcium?
Almonds contain a decent amount of calcium for a nut, but they are not among the highest calcium foods overall. A small handful provides about 80 mg of calcium.
Do almonds have more calcium than milk?
No, not in regular serving sizes. A small handful of almonds provides about 80 mg of calcium, while a glass of cow’s milk usually provides about 240–300 mg.
How much calcium is in 10 almonds?
Ten almonds provide about 30 mg of calcium, depending on their size.
Is almond milk good for bone health?
Fortified almond milk can help with calcium intake, especially if it also contains vitamin D. But it’s not a cure for osteoporosis or weak bones, and it’s usually lower in protein than cow’s or soy milk.
Are you getting all your calcium from almonds?
No, probably not all. Almonds contain compounds such as oxalates and phytates, which can reduce mineral absorption. This doesn’t make almonds unhealthy, but it’s another reason not to rely on them as your only source of calcium.
References
NHS – Calcium: vitamins and minerals
NIH Office of Dietary Supplements – Calcium Fact Sheet for Health Professionals
USDA FoodData Central
British Dietetic Association – Calcium Food Fact Sheet
British Nutrition Foundation – Calcium Counts
Zhao Y, Martin BR, Weaver CM. Calcium bioavailability of calcium carbonate-fortified soy milk equivalent to cow’s milk in young women
NHS – Food allergy
CDC – Choking Hazards
NIDDK – Nutrition, diet and nutrition for kidney stones
National Kidney Foundation – Calcium Kidney Stones
