Top 15 Calcium-Rich Foods & Benefits

Calcium is the most abundant mineral in the body, and almost 99 percent of the body’s calcium is stored in the structure of the bones and teeth. The truth is, though, many of us aren’t eating enough calcium-rich foods. (And hint: It’s not always about dairy.)

How do you benefit from eating high-calcium foods? Foods that provide calcium support functions including bone building, nerve conduction, heartbeat regulation, muscle contractions and weight maintenance — not to mention prevent calcium deficiency.

In order for your body to properly absorb and use calcium, you also need other essential nutrients, including magnesium, vitamin D and vitamin K. This is exactly why it’s best to get the calcium you need from real food sources, or complex food-based supplements in some cases or calcium-fortified sources, rather than taking isolated calcium supplements that aren’t always absorbed well.

As you get older, or if you’re pregnant/nursing or dealing with a condition that depletes calcium, you’ll benefit from getting extra calcium in your diet.

Most people immediately think of dairy products when they hear calcium, especially milk. While milk and other dairy products are certainly good sources of calcium, they aren’t the only options.

Ad

It might surprise you that many different types of nondairy plant and animal-derived foods — including vegetables, fish, nuts and beans — also provide calcium.

Let’s dive in to the best foods high in calcium, how they work to support overall health and some ways that you can use these high-calcium foods in recipes.

1. Sardines

One 3.75-ounce can (about 92 grams) of Atlantic sardines contains approximately 351 milligrams calcium, which is 35 percent of the recommended daily value (DV).

Sardines are a high-protein food, plus possess heart-healthy fats as well as important micronutrients like vitamin B12, selenium and phosphorus.

2. Kefir

One cup of store-bought whole milk kefir contains 390 milligrams calcium (30 percent DV).

Very high in probiotics, kefir can contain more than 50 species of probiotic bacteria and yeasts.

3. Milk

One cup of cow’s whole milk contains just over 300 milligrams of calcium (30 percent DV), and it’s up to 325 milligrams for nonfat milk.

Milk is a quality source of vitamins A and D. Cows grazing on grass produce a higher level of heart-healthy, fat-soluble vitamins than milk that comes from factory-farm cows.

4. Leafy greens

Leafy green vegetables are loaded with nutrients and very good for you. Most of them are high in calcium, especially collard greens, spinach and kale.

For instance, one cup (about 190 grams) of chopped collard greens nutrition contains approximately 255 milligrams calcium (27 percent DV). Mustard greens and arugula are other leafy greens that are also foods high in calcium.

5. Yogurt

There are many types of yogurt, all of which are high in calcium. According to the U.S. Department of Agriculture, 200 grams of unsweetened, whole milk Greek yogurt (about one cup) contains about 200 milligrams calcium (20 percent DV).

Unprocessed, fermented dairy products are beneficial for gut health because of the probiotics (“good bacteria”) they provide, assuming dairy proteins are not an issue for you. Plain Greek yogurt, in particular, contains more protein and less sugar than regular yogurt.

6. Tofu

A 3.5-ounce serving of tofu contains 201 milligrams of calcium (20 percent DV). When prepared with calcium sulfate, it’s even higher in calcium, of course.

Tofu is a great source of protein, along with other key micronutrients like manganese, calcium and selenium. Each serving is also low in tofu calories, with just 70 calories in 100 grams.

7. Cheese

Most cheeses contains plenty of calcium, though softer cheese like Brie do not.

Ad

One serving of feta cheese (weighing about 28 grams) contains 140 milligrams calcium (14 percent DV).

Feta cheese is easier to digest and much less allergenic and inflammatory than cheeses from cow’s milk, which is encouraging to those of you who may be sensitive to dairy products. Parmesan and cottage cheese are also high-calcium foods.

8. Beans (and lentils)

One cup (about 182 grams) of cooked navy beans contains approximately 126 milligrams calcium (13 percent DV).

Like other beans and lentils, navy beans are rich in antioxidants and micronutrients. They are also a great source of plant-based protein and fiber.

Winged and white beans are also rich in this micronutrient.

9. Whey protein

According to the U.S. Department of Agriculture, one regular scoop (28 grams) of whey protein powder contains roughly 95 milligrams calcium (9 percent DV).

The constituents of whey protein provide high levels of essential amino acids, including branched-chain amino acids. The bioactivity of these proteins gives whey protein its many beneficial properties.

10. Seeds

Just one tablespoon (about nine grams) of dried, whole sesame seeds contains approximately 88 milligrams calcium (9 percent DV).

Like other seeds, sesame seeds include high amounts of protein, copper, manganese and calcium. Poppy seeds, sunflower seeds and chia seeds are also rich in this mineral.

11. Amaranth

One cup (approximately 246 grams) of cooked amaranth grain contains about 116 milligrams calcium (12 percent DV).

Amaranth is a great source of protein, fiber, manganese, magnesium, phosphorus and iron. It also helps keep your digestive system regulated.

12. Edamame

One cup of prepared edamame beans contains 155 milligrams calcium (8 percent DV).

Edamame is relatively low in carbs and calories, but rich in protein, fiber and an array of important micronutrients.

13. Almonds

One ounce (approximately 28 grams) of almonds nutrition provides about 74 milligrams calcium (7 percent DV).

In the medical world, almonds nutrition is respected due to the presence of monounsaturated fatty acids, dietary fiber and antioxidants.

14. Okra

A half cup (about 80 grams) of cooked okra nutrition contains approximately 62 milligrams calcium (6 percent DV).

Okra is a high-fiber food, and half of its nutrition is soluble fiber in the form of gums and pectins. Nearly 10 percent of the recommended levels of vitamin B6 and folic acid are also present.

15. Figs

Figs can be consumed either raw or dried, which affects the nutritional value. Thus, 100 grams of raw figs nutrition contains about 35 milligrams calcium (4 percent DV).

When dried, the nutritional value of figs increases to 162 milligrams calcium (16 percent DV).

Other calcium-rich foods include:

• sardines
• canned salmon
• rhubarb
• certain fortified foods, such as cereal and cornmeal
• fortified drinks, such as soy milk, nut milks and seed milks
• oranges and orange juice
• broccoli rabe
• broccoli
• sweet potatoes
• butternut squash

Final Thoughts

• Calcium is the most abundant mineral in the body, mostly stored in the bones and teeth. Calcium’s functions include building bones, helping with nerve signaling and balancing other minerals.
• In general, calcium is found in the highest amounts in raw dairy products and green vegetables. Some of the top foods high in calcium include raw milk, yogurt, kefir, fermented cheeses, kale, beans and almonds.
• Benefits of eating calcium-rich foods include protection against osteoporosis, bone loss, tooth decay, heart disease, diabetes and weight gain.
• It’s best to get calcium from calcium-rich foods rather than supplements. Supplements may be beneficial in some cases, but overall they have not been shown to offer as much protection as a balanced, healthy diet.