13 Foods Rich in Calcium

Calcium is an essential mineral that plays a vital role in maintaining strong bones and a healthy digestive system. It is especially important for adults as they are more prone to bone loss and are at a higher risk for osteoporosis. Including foods rich in calcium in your diet can help lower these risks and give your body the amount of calcium it needs to function properly.

1. Dairy Products

Dairy products like milk, cheese, and yogurt are some of the best sources of calcium. They not only contain calcium but also provide carbohydrates, protein, and essential vitamins.

Food	Calcium Content (per 100 grams)
Milk	125 mg
Yogurt	110 mg
Cheese	830 mg

2. Leafy Greens

Leafy greens like kale and spinach are excellent vegan sources of calcium. They are also rich in fiber, antioxidants, and vitamins like vitamin K and vitamin C.

Kale: Contains 254 mg of calcium per 100 grams.
Spinach: Contains 99 mg of calcium per 100 grams.

3. Seafood

Seafood, especially fatty fish like salmon and sardines, contains a good amount of calcium along with important omega-three fatty acids. These fatty acids are responsible for lowering the risk of chronic diseases like heart disease and cancer.

Salmon: Contains 13 mg of calcium per 100 grams.
Sardines: Contains 383 mg of calcium per 100 grams.

4. Nuts and Seeds

Almonds and chia seeds are two examples of nuts and seeds that are high in calcium. They also provide other essential nutrients like fiber and antioxidants.

Almonds: Contain 264 mg of calcium per 100 grams.
Chia Seeds: Contain 631 mg of calcium per 100 grams.

5. Amaranth

Amaranth is a gluten-free grain that contains a good amount of calcium, making it a healthy addition to your meals.

Amaranth: Contains 159 mg of calcium per 100 grams.

These are just a few examples of foods that are rich in calcium. Including these sources in your diet can help you meet your daily calcium requirements and maintain a healthy body. Remember, it’s important to consume calcium in moderation and not in excessive amounts, as excessive calcium intake can have negative effects on your health.

1 Cheese

Cheese is a popular dairy product that is rich in calcium, an essential mineral for maintaining strong bones and teeth. In addition to being beneficial for bone health, calcium also plays a vital role in maintaining heart and digestive health.

There are many types of cheese available, and they vary in their calcium content. Some of the best calcium-rich cheeses include Parmesan, Swiss, and cheddar. These cheeses contain high levels of calcium per serving.

Furthermore, cheese is also a good source of other nutrients such as protein, riboflavin, and zinc. It is also rich in vitamins like vitamin A and B12. These vitamins are essential for maintaining good eyesight, a healthy immune system, and brain function.

While cheese can be a healthy addition to the diet, it is important to consume it in moderation. Some types of cheese, like processed cheese, may be higher in sodium and calories. Therefore, it is important to choose wisely and opt for healthier alternatives when possible.

Type of Cheese	Calcium Content (per serving)
Parmesan	331 mg
Swiss	270 mg
Cheddar	204 mg

2 Seeds

Seeds are a great source of calcium and provide a variety of other health benefits. They are packed with antioxidants, fiber, vitamins, and minerals that contribute to overall well-being.

Chia Seeds: Chia seeds are an excellent source of calcium, containing 177 milligrams per ounce. They are also rich in omega-3 fatty acids, which are beneficial for brain health and reducing inflammation in the body. Chia seeds can be added to smoothies, yogurt, or used as an egg substitute in baking.
Sesame Seeds: Sesame seeds are another seed that is high in calcium, with 277 milligrams per ounce. They also contain magnesium, which helps with bone health and preventing heart disease. Sesame seeds can be sprinkled on top of salads, cooked vegetables, or added to bread and cereals.

Seeds are a great addition to a vegan or vegetarian diet, providing essential nutrients that can sometimes be lacking in plant-based diets. They offer a convenient and versatile way to increase calcium levels in the body, especially for those who cannot consume dairy products.

In addition to calcium, seeds provide other essential minerals like magnesium and selenium, as well as vitamins such as vitamin E and folate. These nutrients are important for maintaining a healthy immune system, improving brain function, and preventing chronic diseases like heart disease, stroke, and cancer.

Seed	Calcium Content (per ounce)
Chia Seeds	177 mg
Sesame Seeds	277 mg

3 Yogurt

Yogurt is a popular dairy product that is not only delicious but also rich in calcium. It is a well-known fact that calcium is crucial for maintaining strong and healthy bones, and yogurt is an excellent source of this essential mineral. Regularly consuming yogurt lowers the risk of bone-related issues such as osteoporosis, especially in older adults.

Yogurt is also a great option for those who are lactose intolerant but still want to enjoy the benefits of calcium. It contains live cultures, which are beneficial bacteria that support a healthy digestive system. These live cultures also play a role in lowering the risk of chronic conditions such as heart disease and certain types of cancer.

Additionally, yogurt is a versatile food that can easily be incorporated into a balanced diet. It can be enjoyed on its own, with fruit, mixed with granola or almonds, or used as a base for smoothies or dressings. While yogurt does contain calories, it is relatively low in comparison to other snacks and desserts, making it a healthier choice for weight management.

Nuts Almonds: A Nutritional Powerhouse Rich in Calcium

Almonds are a great source of calcium, providing a wealth of nutritional benefits for the body. This nutrient is crucial for maintaining strong bones and teeth, regulating blood pressure, and ensuring optimal nerve and muscle function. In fact, just a handful of almonds contains about 76 milligrams of calcium, which is around 8% of the recommended daily intake.

Furthermore, almonds are a versatile food that can be enjoyed in various forms. From almond milk to almond butter, there are many ways to incorporate this calcium-rich nut into your daily meals. Almonds also contain healthy fats, fiber, and protein, making them a great snack option for vegans or those looking to reduce their dairy consumption.

In addition to calcium, almonds are packed with other nutrients that contribute to overall health. They contain omega-3 fatty acids, which are known for reducing inflammation in the body and improving brain function. Almonds are also rich in vitamin E, which acts as a powerful antioxidant, protecting the body against oxidative damage. Moreover, these nuts provide essential minerals like magnesium, selenium, and potassium, which play important roles in maintaining a healthy heart and reducing the risk of stroke.

Overall, almonds offer a wide range of health benefits and should be included in a balanced diet. Whether you enjoy them as a crunchy snack, sprinkle them over salads and yogurt, or use them in baking, almonds are a delicious and nutritious addition to your meals. So go ahead and grab a handful of almonds to give your body the calcium and other essential nutrients it needs to stay strong and healthy.

Fatty Fish: A Great Source of Calcium and Omega-3 Fatty Acids

Fatty fish, such as salmon, mackerel, and sardines, are not only delicious but also packed with essential nutrients that are beneficial for maintaining overall health. These fish are rich sources of calcium, omega-3 fatty acids, and vitamins, making them a great addition to your daily diet.

When cooked properly, fatty fish can provide a good amount of calcium, which is responsible for maintaining strong and healthy bones. For example, a 3-ounce serving of canned salmon contains around 180 milligrams of calcium, while an equivalent portion of sardines can provide approximately 325 milligrams.

Moreover, these fish are also high in omega-3 fatty acids, which are vital for heart and brain health. Omega-3 fatty acids can reduce inflammation, improve heart function, and support a healthy rate of weight loss. They are also known to have benefits for skin health and can help in improving symptoms of chronic inflammatory conditions.

Adding fatty fish to your diet is easy and versatile. You can enjoy fish dishes in various forms, such as grilled, baked, or added to salads. They can also be used to prepare delicious fish smoothies, which are a great way to incorporate omega-3 fatty acids and calcium into your daily routine.

For vegan or plant-based individuals, alternatives to fatty fish can be found in plant sources such as chia seeds, kale, and legumes. These options also contain calcium, omega-3 fatty acids, and other essential minerals like magnesium and zinc, which are important for maintaining a healthy body.

Fatty Fish	Calcium Content (per 3-ounce serving)
Salmon	180 milligrams
Mackerel	1,000 milligrams
Sardines	325 milligrams

Fatty fish like salmon, mackerel, and sardines are excellent sources of calcium and omega-three fatty acids.
These fish can be cooked and incorporated into various dishes, providing essential vitamins and minerals.
Omega-three fatty acids found in fatty fish are responsible for maintaining heart and brain health.
Vegan or plant-based individuals can find calcium and omega-three fatty acids in sources like chia seeds, kale, and legumes.
Adding fatty fish or plant-based alternatives to your diet can help in maintaining strong bones, improving weight loss, and supporting overall health.

6 Legumes

Legumes are rife with calcium and are a great addition to a healthy diet. They contain substantial levels of this essential mineral, which is vital for maintaining strong bones and teeth. Including a variety of legumes in your meals can provide you with approximately 150-200 milligrams of calcium per serving.

Legumes are not only rich in calcium but also offer other health benefits. They are an excellent source of fiber, which aids in digestion and prevents digestive system disorders. Legumes also contain essential minerals such as zinc, magnesium, and folate, as well as antioxidants. These nutrients help in preventing chronic diseases such as heart disease, diabetes, and certain types of cancer.

Here are 6 legumes that you can incorporate into your diet to enjoy their calcium-rich benefits:

Amaranth: This grain-like legume is high in calcium, with 135 milligrams per cooked cup. It is also rich in fiber, magnesium, and protein.
Chia seeds: These tiny seeds contain 180 milligrams of calcium per ounce. They are also a good source of omega-3 fatty acids and fiber.
Whey: Though technically a byproduct of cheese production, whey is rich in calcium and protein. It can be consumed in powder form or as a supplement.
Beans: Various types of beans, such as navy beans, black beans, and kidney beans, contain calcium. For example, 1 cup of cooked navy beans provides around 100 milligrams of calcium.
Almonds: Almonds are a versatile legume that contains about 75 milligrams of calcium per ounce. They are also high in healthy fats, vitamin E, and protein.
Soybeans: These legumes are a popular choice for vegans due to their high calcium content. One cup of cooked soybeans contains around 175 milligrams of calcium.

Including legumes in your diet is a great way to boost your calcium intake, especially for individuals who follow a vegan or vegetarian diet. They not only provide the necessary calcium for maintaining strong bones and teeth but also offer other essential nutrients that contribute to overall health. So, make sure to include legumes in your meals and enjoy their numerous health benefits!

7 Milk

Milk is a well-known source of calcium, with a glass of milk serving as an excellent way to meet your daily calcium needs. It also contains other important nutrients like protein, vitamins, and minerals. One glass of milk (about 244 grams) provides around 276 milligrams of calcium, which is about 28% of the recommended daily intake for adults.

Milk is also rich in antioxidants, which play a crucial role in boosting the immune system and protecting against cancer. Some studies suggest that consuming milk may help lower the risk of certain types of cancer, such as colorectal and breast cancer. The high calcium content in milk is also associated with maintaining healthy bone density and reducing the risk of osteoporosis, especially in older adults.

For those who are lactose intolerant or prefer a plant-based diet, there are vegan milk alternatives available such as soy milk, almond milk, and oat milk. These milk alternatives are often fortified with calcium to mimic the nutritional value of dairy milk. However, it’s important to check the labels and choose varieties that are fortified with calcium to ensure you’re getting an adequate amount.

In addition to calcium, milk also contains other nutrients that support overall health. These include vitamin D, which helps with calcium absorption, vitamin A for healthy skin and eyes, and B vitamins for brain function. Milk is a versatile ingredient that can be consumed on its own, added to coffee or tea, used as a base for smoothies or cereal, or incorporated into various recipes.

Milk	Calcium Content (per 244 grams)
Cow’s milk (whole)	276 milligrams
Cow’s milk (skim)	299 milligrams
Soy milk (fortified)	301 milligrams
Almond milk (fortified)	451 milligrams
Oat milk (fortified)	350 milligrams

Include milk in your daily meals to ensure a healthy intake of calcium.
Milk can be consumed by itself or used in various recipes and beverages.
If you’re lactose intolerant or follow a vegan diet, there are plant-based milk alternatives available.
Check labels to ensure the milk alternative is fortified with calcium.
Consider the nutritional value and potential benefits of different types of milk when making your choice.

8 Whey Protein: A Nutritional Powerhouse for Strong Bones

Whey protein is one of the best sources of dietary protein, contributing to bone health and overall well-being. It is often used in smoothies, amaranth, and other meals to provide a nutritional boost.

One of the key benefits of whey protein is its calcium content. Whey protein is a rich source of calcium, with every 100 grams containing approximately 190 milligrams of this essential mineral. Calcium is essential for maintaining strong bones and preventing chronic diseases such as osteoporosis, especially in older adults.

Whey protein also provides other important nutrients, including vitamin D, vitamin B12, zinc, and carbohydrates. Vitamin D is essential for calcium absorption, while vitamin B12 supports brain health and reduces inflammation. Zinc is crucial for a healthy immune system, and carbohydrates provide energy for daily activities.

Not only does whey protein contribute to bone health, but it also aids in weight management. Incorporating whey protein into your diet can help you feel fuller for longer, reducing overall calorie intake and preventing overeating. Additionally, whey protein helps build lean muscle mass, which can improve metabolism and promote weight loss. Studies have shown that a high-protein diet, such as one that includes whey protein, can lead to greater fat loss and muscle gain compared to a diet with lower protein intake.

Overall, whey protein is an excellent addition to a healthy diet, providing essential nutrients for strong bones, muscle growth, and overall well-being. Whether it’s in the form of a whey protein smoothie, amaranth, or fortified cereals, incorporating this protein-rich food into your daily meals can have numerous health benefits. So, don’t forget to have a glass of whey protein or include it in your favorite recipes to reap the benefits of this nutritional powerhouse.

9 vegetables rich in calcium

Calcium is an essential mineral for the body, responsible for maintaining strong bones and teeth, as well as supporting proper muscle and nerve function. While dairy products such as milk and cheese are often associated with high calcium content, there are many vegetables that are also excellent sources of this mineral. Including these vegetables in your daily diet can give you the benefits of calcium while adding other nutritional value to your meals.

Kale: This leafy green is not only rich in calcium but also packed with other important nutrients such as vitamin K, which is essential for blood clotting and bone health.
Broccoli: This cruciferous vegetable is not only high in calcium but also contains antioxidants and vitamins A, C, and K, which are known for their benefits in reducing inflammation and fighting cancer.
Spinach: Another leafy green, spinach is a good source of calcium as well as magnesium and zinc, which are essential for proper brain function and maintaining a healthy immune system.
Collard greens: These leafy greens are rich in calcium and also contain vitamin A, which is important for maintaining good vision and healthy skin.
Bok choy: This Chinese cabbage variety is not only low in calories and carbohydrates but also rich in calcium, vitamin C, and vitamin K, making it a great addition to a weight loss or diabetes management plan.
Amaranth greens: These greens are a vegan source of calcium and also contain zinc and selenium, which are important for maintaining a healthy immune system.
Figs: While not technically a vegetable, figs are a rife source of calcium. They also contain other essential minerals such as potassium and magnesium, which are important for maintaining a healthy heart rate and strong bones.
Okra: This green vegetable is not only rich in calcium but also high in fiber, which can help promote healthy digestion and weight management.
Watercress: This peppery-tasting leafy green is not only rich in calcium but also packed with vitamin K and antioxidants, which can help improve brain function and reduce the risk of chronic diseases such as cancer.

10 Fortified Cereals

Fortified cereals can be an excellent source of calcium and other essential nutrients for improving overall health. They are particularly beneficial for those who follow a vegan or vegetarian diet and may struggle to get enough calcium from other sources.

These cereals are fortified with calcium, vitamin D, and other minerals and vitamins, making them an easy and convenient way to increase your calcium intake. Here are ten fortified cereals that are rich in calcium:

Corn flakes: One serving of corn flakes (30 grams) provides about 100 milligrams of calcium.
Bran flakes: Bran flakes are not only high in fiber but also rich in calcium, with one serving containing up to 250 milligrams of calcium.
Rice cereals: Rice cereals fortified with calcium can provide around 200 milligrams of calcium per serving.
Whole-grain cereals: Whole-grain cereals like oatmeal, wheat, or barley flakes can contain approximately 150-200 milligrams of calcium per serving.
Muesli: Muesli is a great option for those looking for a nutritious breakfast with added calcium. One serving can provide about 150 milligrams of calcium.
Cheerios: A serving of Cheerios (28 grams) contains approximately 110 milligrams of calcium.
Amaranth flakes: Amaranth is a gluten-free grain and can be eaten as cereal. It serves around 200 milligrams of calcium per serving.
Cocoa-based cereals: Some cocoa-based cereals can be fortified with calcium and provide around 150-200 milligrams of calcium per serving.
Kale flakes: Kale flakes are a good source of calcium and other minerals. They serve about 200-250 milligrams of calcium per serving.
Oat-based cereals: Oat-based cereals can contain around 100-150 milligrams of calcium per serving.

Fortified cereals not only help in maintaining strong bones and teeth but also contribute to the overall functioning of the immune system and various body processes. Calcium plays a vital role in muscle contraction, nerve transmission, and blood clotting, while other nutrients like vitamin D, magnesium, zinc, and selenium support proper bone health and help prevent chronic diseases like osteoporosis and diabetes.

Incorporating fortified cereals into your daily meals can be a simple way to increase your calcium intake, especially if you don’t consume dairy products. They can be enjoyed with milk or yogurt, added to smoothies, or eaten with fresh fruits to create a delicious and nutritious breakfast.

Cereal	Calcium (per serving)
Corn flakes	100 mg
Bran flakes	250 mg
Rice cereals	200 mg
Whole-grain cereals	150-200 mg
Muesli	150 mg
Cheerios	110 mg
Amaranth flakes	200 mg
Cocoa-based cereals	150-200 mg
Kale flakes	200-250 mg
Oat-based cereals	100-150 mg

11 Amaranth

Amaranth is a highly nutritious grain that is rich in calcium. It contains about 267 milligrams of calcium per 100 grams, making it one of the best plant-based sources of this mineral. Amaranth is also fortified with other nutrients such as iron, magnesium, and B-vitamins, making it a great addition to a balanced diet.

Amaranth is a versatile grain that can be prepared in various ways. It can be cooked and served as a side dish or added to soups, stews, and salads. You can also use amaranth flour in baking recipes or make amaranth porridge for a nutritious breakfast.

In addition to its high calcium content, amaranth is also a good source of other essential minerals like zinc and selenium. It is also rich in antioxidants, which help reduce inflammation in the body and lower the risk of chronic diseases such as heart disease and cancer.

To include amaranth in your diet, you can try adding it to your smoothies, cereals, or baked goods. It can also be used as a substitute for rice or pasta in meals. Adding a serving of amaranth every day can contribute to maintaining strong bones, a healthy heart, and a well-functioning immune system.

12 Fortified Drinks

Fortified drinks are an excellent source of calcium, providing a convenient and tasty way to meet your daily calcium needs. Consuming 100 grams of fortified drinks can give you a significant amount of calcium, usually around 300 milligrams, which is about 30% of the recommended daily intake for adults.

Fortified drinks come in a variety of forms and flavors, offering options for everyone’s taste preferences. Some popular fortified drinks include soy milk, almond milk, orange juice, and certain types of yogurt. These drinks are usually fortified with calcium carbonate or calcium citrate, which are easily absorbed by the body.

One of the main benefits of consuming fortified drinks is the additional nutritional content they provide. Many fortified drinks are also fortified with vitamins D and B12, which are essential for maintaining strong bones and a healthy immune system. In addition, some fortified drinks contain antioxidants, such as vitamin C, which can help lower the risk of chronic diseases like cancer and stroke.

Fortified Drink	Calcium Content (per 100 grams)	Calories (per 100 grams)
Soy Milk	120 milligrams	54
Almond Milk	180 milligrams	20
Orange Juice	150 milligrams	45
Yogurt (fortified)	125 milligrams	61

Fortified drinks are a great addition to your diet, especially for those who may be lactose intolerant or avoid dairy products. They offer a convenient way to fulfill your calcium requirements while also providing other essential nutrients. Just make sure to check the nutritional information on the label and choose the best option for your dietary needs.

13 Dried Figs

Dried figs are a delicious and nutritious snack that provide a range of health benefits. They are a great source of calcium, which is essential for strong bones and teeth. Just one cup of dried figs contains about 240 milligrams of calcium, which is almost a quarter of the recommended daily amount for adults.

In addition to their high calcium content, dried figs are also rich in other nutrients, such as fiber, potassium, and magnesium. These nutrients play important roles in maintaining a healthy body. Fiber helps to regulate digestion and prevent constipation, potassium helps to lower blood pressure, and magnesium is required for over 300 biochemical reactions in the body.

Dried figs are also a good source of antioxidants, which can help to reduce the risk of chronic diseases like heart disease, diabetes, and cancer. They contain polyphenols, which are compounds that have been shown to have anti-inflammatory and anti-cancer properties. Furthermore, figs are low in sodium, making them a healthy alternative to salty snacks.

There are many delicious ways to incorporate dried figs into your diet. You can eat them as a snack on their own, or add them to oatmeal, yogurt, or smoothies. They can also be used as a topping for cereals or desserts. Dried figs are a versatile and convenient food that can be enjoyed by people of all ages, whether they are vegan or not. With their high calcium and nutrient content, dried figs are a great addition to any diet.

Benefits of Dried Figs
High in calcium for strong bones and teeth
Rich in fiber, potassium, and magnesium
Contain antioxidants that reduce the risk of chronic diseases
Low in sodium, making them a healthy snack option
Versatile and can be enjoyed in various ways

How Much Calcium Should I Consume?

Calcium is an essential mineral that plays a vital role in maintaining strong bones and overall health. It is important to consume an adequate amount of calcium daily to prevent conditions like osteoporosis, as well as to support other bodily functions.

According to the National Institutes of Health (NIH), the daily recommended amount of calcium for adults between 19 and 50 years old is approximately 1000 milligrams (mg). However, this amount may vary depending on individual factors such as age, gender, and specific health conditions. For example, pregnant and breastfeeding women, as well as people over 50 years old, may require higher levels of calcium.

There are several good dietary sources of calcium that can help you meet your daily recommended intake. Dairy products like milk, cheese, and yogurt are well-known sources of calcium. However, for those who are lactose intolerant, vegan, or simply prefer plant-based options, there are also plenty of non-dairy sources to choose from.

Dark leafy greens like kale and spinach are excellent sources of calcium.
Sardines, which are rich in calcium and omega-3 fatty acids, are another great choice.
Legumes like chickpeas and lentils are not only high in fiber, but also contain significant amounts of calcium.
Other plant-based options include figs, tofu, and fortified plant milks.

To ensure that your body absorbs calcium properly, it is important to consume foods that are also high in vitamin D, such as fortified orange juice or fatty fish like salmon. Calcium supplements may also be an option for those who have difficulty obtaining enough calcium through their diet alone, but it is always best to consult with a healthcare professional before starting any new supplements.

It is worth noting that excessive calcium intake may have adverse effects, such as kidney stones or interference with the absorption of other minerals like iron, zinc, and sodium. Additionally, calcium should be balanced with other nutritional factors, including sufficient intake of magnesium, potassium, and vitamin K. A well-rounded diet that includes a variety of calcium-rich foods, along with regular exercise, can help support overall bone health and reduce the risk of conditions such as osteoporosis.

Final Thoughts

Including calcium-rich foods in your daily diet is essential for maintaining strong bones and overall health. These foods provide various other nutrients like fiber, vitamins, and minerals, which are important for your body’s functioning.

Plant-based foods like green leafy vegetables, fortified cereals, oranges, and figs are excellent sources of calcium for those who follow a vegetarian or vegan diet. They also provide other beneficial nutrients such as vitamin C and selenium. Additionally, oily fish like sardines and salmon contain calcium along with omega-three fatty acids, which aid in lowering inflammation and reducing the risk of chronic conditions like heart disease and stroke.

It’s worth noting that while dairy products like cheese are among the best sources of calcium, they can be high in saturated fat and excessive sodium. If you consume dairy, it’s important to choose low-fat options and limit your intake to maintain a healthy weight and avoid the risk of certain types of cancer.

To ensure you’re getting enough calcium, it is recommended that adults aim for around 1000-1200 milligrams of calcium per day. The table below provides an overview of the calcium content in some common foods:

Food	Calcium (per 100 grams)
Chia seeds	631 milligrams
Fortified cereals	383 milligrams
Green leafy vegetables (like kale and spinach)	100-150 milligrams
Oranges	40-50 milligrams
Figs	35-40 milligrams
Sardines (with bones)	382 milligrams
Salmon (canned)	215 milligrams
Cheese (cheddar)	721 milligrams

Remember to consult with a healthcare professional about your specific dietary needs and ensure you are meeting your calcium requirements for optimal bone health and overall well-being.