Almonds are a healthy snack and they do contain calcium, but they are not really a high-calcium food. A small handful of almonds gives you around 80mg 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 still need other higher-calcium foods too.
How Much Calcium Do You Need Per Day?
Calcium recommendations vary slightly from country to country.
In the UK, adults are advised to get around 700mg of calcium per day. In the US, the recommended amount is usually higher: around 1,000mg per day for most adults, and 1,200mg per day for some older adults.
So when you look at the calcium in almonds, it helps to keep both figures in mind.
For example, a small handful of almonds gives around 80mg of calcium. That is about 11% of a 700mg daily target, but only about 8% of a 1,000mg target.
This is why I would not rely on almonds alone for calcium. They can help, but it is better to look at your whole day of eating rather than focusing too much on one food.
How Much Calcium Is in Almonds?
Almonds contain about 269mg of calcium per 100g. That sounds quite good, but 100g is a large portion of almonds. A more realistic serving is a small handful, which is around 30g.
Here is how the calcium content changes depending on the portion size:
| Portion of almonds | Approx weight | Approx calcium |
|---|---|---|
| 100g almonds | 100g | about 269mg |
| Small handful | 30g | about 80mg |
| 1/2 cup almonds | around 70g | about 188mg |
| 1/4 cup almonds | around 35g | about 94mg |
| 10 almonds | around 12g | about 32mg |
| 1 almond | around 1.2g | about 3mg |
These numbers are approximate because almond size varies, and cup measurements are not as precise as weighing them.
The main thing to notice is the difference between 100g and a normal portion. Almonds look more impressive per 100g, but most people would not eat 100g in one go. It is a lot of almonds, fairly high in calories, and for some people it could feel heavy on the stomach too.
So for everyday eating, the small handful figure is probably the most useful one to look at.
Are Almonds High in Calcium?
Almonds are fairly high in calcium compared with 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 yoghurt, cheese, cow’s milk, fortified plant milks, calcium-set tofu and tinned fish with bones usually give you more calcium in a normal serving.
Almonds Compared With Cow’s Milk
If we compare almonds with cow’s milk, the difference in calcium is quite clear. But it makes more sense to compare the portions people would normally eat or drink, rather than 100g of each.
| Food or drink | Typical serving | Approx calcium |
|---|---|---|
| Almonds | 30g handful | about 80mg |
| Cow’s milk | 200ml glass | about 240mg |
| Cow’s milk | 250ml cup | about 300mg |
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 does not come close to a glass of milk for calcium.
What About Almond Milk for Calcium?
Almond milk is a bit different from whole almonds. It is usually made mostly from water and only a small amount of almonds, so the calcium does not always come naturally from the almonds themselves.
This is why the label matters. Unfortified almond milk may not contain much calcium at all, while fortified almond milk can provide a similar amount of calcium to cow’s milk.
| Almond milk serving | Approx calcium |
|---|---|
| 100ml fortified almond milk | often around 120mg, depending on brand |
| 200ml glass fortified almond milk | often around 240mg |
| 250ml cup fortified almond milk | often around 300mg |
| Homemade or unfortified almond milk | usually much lower, unless calcium is added |
Check whether it is fortified
The important word to look for is “fortified”. If calcium has not been added, almond milk is unlikely to be a strong calcium source.
Also check the nutrition table rather than relying on the front of the carton. 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 type of calcium is added?
Many fortified almond milks use added calcium, such as calcium carbonate or calcium phosphate. These can still help increase calcium intake, but it is worth remembering that this is added calcium rather than calcium naturally coming from the almonds.
Calcium carbonate is commonly used and can be useful, especially in fortified foods and drinks. But I would not treat fortified almond milk as exactly 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 do not drink cow’s milk. Just choose a fortified version, check the label, and give the carton a good shake before pouring.
How Much Calcium Is in Almond Butter?
Almond butter also contains calcium, because it is made from ground almonds. In some ways, it can be an easy way to add a bit more calcium to meals or snacks.
Here is roughly how much calcium you get from different portions:
| Portion of almond butter | Approx calcium |
|---|---|
| 100g almond butter | around 270–350mg |
| 1 tablespoon | around 45–55mg |
| 2 tablespoons | around 90–110mg |
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 is also calorie-dense. One tablespoon is usually close to 100 calories, so it is better to think of almond butter as a nutritious extra rather than something to eat in large amounts just for calcium.
Who Should Be Careful With 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 tree nuts, so anyone with a tree nut allergy should avoid them unless they have been told otherwise by a medical professional.
- Young children: Whole almonds can be a choking risk, so they need to be served in a safe form for their age.
- Large portions: Almonds are nutritious, but they are also calorie-dense. Eating a lot of them can quickly add extra calories.
- Digestive sensitivity: Some people may find bigger portions harder to digest, especially because almonds contain fibre and fat.
- Kidney stone history: Almonds are high in oxalates. If you have had calcium oxalate kidney stones, or you have been advised to limit high-oxalate foods, it is worth checking with your doctor or dietitian.
- Salt intake: Unsalted almonds are usually the better everyday choice, especially if you are watching your salt intake.
For most people, a small handful of unsalted almonds is a sensible portion.
My Take: How to Use Almonds for Calcium
Almonds are worth including if you enjoy them, but I wouldn’t build your calcium intake around them.
A better approach is to use them alongside foods that naturally provide more calcium. For example, add chopped almonds to yoghurt, sprinkle them over porridge made with fortified milk, or use almond butter on wholegrain 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 a lot 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.
FAQs
Are almonds high in calcium?
Almonds contain a decent amount of calcium for a nut, but they are not one of the highest-calcium foods overall. A small handful gives around 80mg of calcium.
Do almonds have more calcium than milk?
No, not in normal serving sizes. A small handful of almonds gives around 80mg of calcium, while a glass of cow’s milk usually gives around 240–300mg.
How much calcium is in 10 almonds?
Ten almonds provide around 30mg 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 is not a treatment for osteoporosis or weak bones, and it is usually lower in protein than cow’s milk or soya milk.
Do you absorb all the calcium from almonds?
No, probably not all of it. Almonds contain compounds such as oxalates and phytates, which can reduce mineral absorption. This does not make almonds unhealthy, but it is another reason not to rely on them as your only calcium source.
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 soymilk is equivalent to cow’s milk in young women
NHS – Food Allergy
CDC – Choking Hazards
NIDDK – Eating, Diet, & Nutrition for Kidney Stones
National Kidney Foundation – Calcium Kidney Stones
Discussion about this post