How much calcium is in almonds?

Calcium in One Serving of Almonds

A 1-ounce serving (about 23 whole almonds or 1/4 cup) contains 75-76 mg of calcium.[1][2] This provides roughly 6-8% of the daily value for adults (1,000 mg recommended intake).[3]

Calcium by Almond Weight or Count

• Per 100 grams: 264-269 mg.[1][4]
  
• Per single almond (1.2 grams): About 3-3.5 mg.[2]
  Raw, roasted, or blanched almonds have similar levels, with minimal variation from processing.[1]
  
  

How Almonds Compare to Other Nuts and Foods

Almonds rank high among nuts:
- Almonds: 264 mg/100g
- Pistachios: 105 mg/100g
- Cashews: 37 mg/100g
- Walnuts: 98 mg/100g[1][4]

Versus dairy: One ounce beats a cup of milk (113 mg) slightly per weight but trails yogurt (183 mg/6 oz serving).[3]

| Food (per 1 oz/28g) | Calcium (mg) |
|---------------------|--------------|
| Almonds | 75 |
| Milk (1 cup equiv.)| 113 |
| Cheddar cheese | 204 |
| Kale (cooked) | 90 |[2][3]

Factors Affecting Calcium Absorption

Phytates and oxalates in almond skins reduce absorption to 20-30% of total calcium.[5] Soaking or peeling boosts bioavailability. Pairing with vitamin D sources (like sunlight exposure) aids uptake.[5]

Almonds in a High-Calcium Diet

To hit 1,000 mg daily from almonds alone: About 3.5-4 oz (100g, 264 mg) covers a quarter; combine with dairy or greens for balance. Vegans often rely on almonds but need fortified foods for full needs.[3][5]

Sources:
[1] USDA FoodData Central: Almonds
[2] NutritionData.self.com: Almonds
[3] NIH Office of Dietary Supplements: Calcium
[4] Harvard T.H. Chan: Almonds
[5] PubMed: Calcium Bioavailability from Nuts