Calcium-rich foods are essential for building and maintaining strong bones and teeth. They also play a role in muscle contraction, nerve function, and blood pressure regulation.
Calcium is an essential nutrient for our bodies, and it’s important to get enough of it from our diet. Many different foods are rich in calcium, including both dairy and non-dairy products. In this blog post, we’ll take a look at the top 16 calcium-rich foods, so you can make sure you’re getting enough of this important nutrient.
What Food is Highest in Calcium? – Top 16 Calcium-Rich Foods (Dairy and Non-Dairy)
1. Dairy Products
Dairy products are a good source of calcium, which is essential for strong bones and teeth. One of the most well-known sources of calcium is milk, which provides approximately 305 mg of calcium per 1 cup (240 ml). This accounts for 30% of the daily recommended value (DV). Milk also offers additional nutrients like vitamin D, which is crucial for calcium absorption.
In addition to milk, yogurt is another calcium-rich dairy option. One cup of plain yogurt typically contains about 300 mg of calcium, contributing significantly to your daily calcium needs. Additionally, it’s a source of probiotics that support gut health.
Finally, various cheese varieties, such as cheddar and mozzarella, are calcium-packed. A 1.5-ounce (42-gram) serving of cheddar cheese delivers approximately 307 mg of calcium, constituting around 31% of the DV.
2. Seeds
Seeds are nutritional powerhouses, packed with calcium, protein, and healthy fats. While wide varieties of seeds are high in calcium, some of the most notable calcium-rich seeds include poppy, sesame, celery, and chia seeds.
Poppy seeds, for example, provide a significant 127 mg of calcium in just 1 tablespoon (9 grams), which amounts to 10% of the recommended Daily Value (DV).
Chia seeds are even more impressive, delivering 157 mg of calcium in just 1 tablespoon (9 grams), contributing 16% of the DV. In addition to their high calcium content, chia seeds are also rich in plant-based omega-3 fatty acids, making them a nutritional powerhouse.
Sesame seeds, on the other hand, offer a more modest 7% of the DV for calcium in 1 tablespoon (9 grams). However, they also offer other essential minerals, including copper, iron, and manganese.
3. Fortified Plant-Based Milk
Fortified plant-based milk is a great option for people who are looking for dairy-free alternatives that are still high in calcium. Some of the most popular fortified plant-based milks include almond milk and soy milk.
Almond milk is a nutty and delicious milk alternative that is often fortified with calcium. One cup of fortified almond milk can provide around 450 mg of calcium, which is more than the amount of calcium found in a cup of cow’s milk.
Soy milk is another popular plant-based milk that is typically fortified with calcium. One cup of fortified soy milk contains approximately 300 mg of calcium, which is about 30% of the daily recommended value. Soy milk is also a good source of protein, making it a popular choice for vegans and lactose-intolerant people.
Both almond milk and soy milk are versatile and can be used in various ways, such as in cereal, smoothies, and baked goods.
4. Leafy Greens
Leafy greens are a nutrient-dense food group that is packed with vitamins, minerals, and antioxidants. Two of the most popular leafy greens, kale, and collard greens, are also Calcium-Rich Foods.
Kale is a nutritional powerhouse, providing about 50 mg of calcium per 1-cup (21-gram) serving. This accounts for 5% of the recommended Daily Value (DV) for calcium. Kale is also a good source of vitamin K, fiber, and other essential nutrients.
Collard greens are another leafy green that is high in calcium. One cup (190 grams) of cooked collard greens contains about 266 mg of calcium, about 27% of the DV. Collard greens are also a good source of vitamin K, vitamin C, and other nutrients.
Both kale and collard greens are versatile and can be enjoyed in a variety of ways. They can be eaten raw, cooked, or added to smoothies, soups, and stews.
5. Sardines
Sardines, these small, oily fish, pack a powerful punch of calcium. A 3.75-ounce (92-gram) serving of canned sardines with bones provides 569 mg of calcium or 57% of the recommended Daily Value (DV). Sardines also offer heart-healthy omega-3 fatty acids and are Calcium-Rich Foods.
6. Figs
Figs, whether fresh or dried, pack a sweet and nutritious punch of calcium. A 1/2 cup (74-gram) serving of dried figs delivers 121 mg of calcium or 12% of the daily recommended value (DV). In addition to calcium, figs also provide dietary fiber and antioxidants.
7. White Beans
White beans are a versatile and nutritious legume that is a good source of protein and also Calcium-Rich Foods, They also contain dietary fiber, and calcium. A 1/2-cup (125-gram) serving of cooked white beans provides 63 milligrams of calcium, which is 6% of the daily recommended intake (DV). This makes white beans a good choice for people who are looking to increase their calcium intake without consuming dairy products.
8. Canned Salmon
Similar to sardines, canned salmon with bones is a calcium-packed choice for seafood lovers. A 3.75-ounce (92-gram) serving of canned salmon with bones typically delivers approximately 232 mg of calcium, which amounts to 23% of the DV. It’s also an excellent source of heart-healthy omega-3 fatty acids.
9. Edamame
Edamame, or young soybeans, is a nutritious and calcium-rich snack. A 1-cup (155-gram) serving of cooked edamame provides about 98 mg of calcium, contributing approximately 10% of the DV. Edamame is also a good source of protein and dietary fiber.
10. Broccoli
This cruciferous vegetable is a nutritious calcium-rich food. A 1-cup (156-gram) serving of cooked broccoli contains approximately 62 mg of calcium, contributing around 6% of the recommended Daily Value (DV). Broccoli is also rich in vitamins, fiber, and antioxidants, making it a valuable addition to a balanced diet.
11. Canned Tuna
Canned tuna, especially when consumed with the bones, is a calcium-rich choice. A 3-ounce (85-gram) serving of canned tuna with bones typically provides around 207 mg of calcium, contributing approximately 21% of the DV. It’s also a good source of protein and omega-3 fatty acids.
12. Tofu
A versatile plant-based protein that is made from soybeans, tofu is a good source of calcium, iron, and protein. It is also a good source of magnesium, phosphorus, and potassium. Tofu can be crumbled into stir-fries, added to salads, or used to make tofu scramble, tofu burgers, and tofu pudding.
13. Fortified cereals
Fortified cereals are a convenient and easy way to get your daily dose of calcium because they are Calcium-Rich Foods. They are made with added vitamins and minerals, including calcium. You can enjoy fortified cereals for breakfast, lunch, or dinner. You can also use them to make trail mix and granola bars.
14. Yogurt
Yogurt is a fermented dairy product that is rich in calcium, protein, probiotics, vitamin B12, riboflavin, and potassium. You can eat yogurt on its own, top it with fruit and nuts, or use it to make smoothies and parfaits. You can also use yogurt to make yogurt dips and sauces.
15. Rhubarb
Rhubarb is a unique source of calcium, often used in pies and desserts. One cup (122 grams) of cooked rhubarb provides 348 mg of calcium, meeting 35% of the DV. You can also incorporate rhubarb into savory dishes to boost calcium intake.
16. Black-Eyed Peas
These legumes are a nutritious source of calcium. A 1-cup (165-gram) serving of cooked black-eyed peas delivers roughly 211 mg of calcium, which amounts to 21% of the recommended Daily Value (DV). Black-eyed peas are also a good source of protein and dietary fiber.
Calcium-Rich Fruits and Vegetables
Calcium is an essential nutrient that plays a vital role in bone health, muscle function, and nerve signaling. While dairy products are a good source of calcium, there are also many calcium-rich fruits and vegetables that you can incorporate into your diet.
Here are some of the best calcium-rich fruits and vegetables:
- Collard greens: One cup of cooked collard greens provides over 250 milligrams of calcium, which meets more than 20% of the daily recommended value (DV).
- Kale: Kale is another leafy green vegetable that is high in calcium. One cup of cooked kale provides over 170 milligrams of calcium, which meets over 15% of the DV.
- Bok choy: Bok choy, also known as Chinese cabbage, is a good source of calcium. One cup of cooked bok choy provides over 70 milligrams of calcium, which meets over 6% of the DV.
- Broccoli: Broccoli is a versatile vegetable that can be eaten raw, cooked, or steamed. One cup of cooked broccoli provides over 50 milligrams of calcium, which meets over 5% of the DV.
- Oranges: Oranges are a good source of calcium, with one orange providing over 50 milligrams of calcium, which meets over 5% of the DV.
- Papaya: Papaya is a sweet and delicious fruit that is also a good source of calcium. One cup of cubed papaya provides over 30 milligrams of calcium, which meets over 3% of the DV.
- Dried figs: Dried figs are a convenient and portable way to get your calcium fix. One-half cup of dried figs provides over 120 milligrams of calcium, which meets over 10% of the DV.
How to incorporate calcium-rich fruits and vegetables into your diet
- Add leafy greens to your salads, smoothies, and stir-fries.
- Enjoy broccoli raw, cooked, or steamed.
- Add oranges to your breakfast cereal, yogurt, or smoothies.
- Snack on dried figs throughout the day.
By adding calcium-rich fruits and vegetables into your diet, you can easily meet your daily calcium needs.
How to get 1,200 mg of Calcium a day from Food
To get 1,200 mg of calcium a day from food, you need to incorporate a variety of calcium-rich foods into your diet.
Here are some tips:
1. Eat plenty of leafy green vegetables
Leafy green vegetables are some of the best sources of calcium. They are also packed with other nutrients, such as vitamins A, C, and K. To get the most calcium from leafy greens, cook them lightly or eat them raw. Some good examples of leafy green vegetables include:
- Collard greens
- Kale
- Bok choy
- Spinach
- Turnip greens
- Mustard greens
- Swiss chard
2. Choose dairy products
Dairy products are another good source of calcium, as well as protein, vitamin D, and other nutrients. Aim to choose low-fat or fat-free dairy products to reduce your intake of saturated fat. Some good examples of dairy products include:
- Milk
- Yogurt
- Cheese
- Cottage cheese
- Kefir
- Sour cream
3. Include fortified foods
Fortified foods are foods that have calcium added to them. This can be a convenient way to boost your calcium intake, especially if you are lactose intolerant or have other dietary restrictions. Some good examples of fortified foods include:
- Breakfast cereals
- Orange juice
- Soy milk
- Almond milk
- Rice milk
- Plant-based yogurts
- Plant-based cheeses
4. Eat fish with bones
Fish with bones, such as sardines and canned salmon, are good sources of calcium. When you eat the bones, you are also getting additional calcium. If you don’t like to eat the bones, you can puree the fish and eat the whole thing.
Here are some additional tips for including fish with bones into your diet:
- Add sardines to a salad or pasta dish.
- Make a salmon salad sandwich or wrap.
- Add canned salmon to your omelet or quiche.
- Top a baked potato with tuna salad.
5. Add calcium to your snacks
There are many ways to add calcium to your snacks. Here are a few ideas:
- Sprinkle-grated Parmesan cheese on your popcorn or vegetables.
- Make a yogurt parfait with fruit, granola, and nuts.
- Hard-boil eggs and snack on them throughout the day.
- Eat tofu or tempeh as a meat alternative.
- Snack on almonds or other nuts and seeds.
By following these tips, you can easily increase your calcium intake and improve your overall health.
The Bottom Line
Calcium is an essential nutrient that is vital for bone health, muscle function, and nerve signaling. While dairy products are a good source of calcium, there are also many calcium-rich fruits, vegetables, and other foods that you can incorporate into your diet.
By following the tips in this blog post, you can easily meet your daily calcium needs and improve your overall health.
Here are some key takeaways:
- Eat plenty of leafy green vegetables, such as collard greens, kale, and bok choy.
- Choose low-fat or fat-free dairy products, such as milk, yogurt, and cheese.
- Include fortified foods in your diet, such as breakfast cereals, orange juice, and soy milk.
- Eat fish with bones, such as sardines and canned salmon.
- Add calcium to your snacks by sprinkling grated Parmesan cheese on your popcorn, making a yogurt parfait with fruit, granola, and nuts, or hard-boiling eggs and snacking on them throughout the day.
By making small changes to your diet, you can easily make sure that you are getting enough calcium to support your overall health and well-being.
Calcium-Rich Foods FAQ
How can I raise my calcium level quickly?
Dairy foods like milk, yogurt, and cheese, calcium-fortified foods like soy products, and some leafy green vegetables, nuts, and seeds are all good sources of calcium. If you don’t get enough calcium in your diet, you may be at increased risk of developing osteoporosis, a condition that weakens bones and makes them more likely to break.
What has more calcium than milk?
Most seeds are rich in nutrients, including white sesame seeds, flax seeds, chia seeds, and especially black sesame seeds, which have eight times more calcium than cow’s milk. To boost your daily calcium intake, feel free to sprinkle crushed roasted black sesame seeds into your meals.
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