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Wondering what foods are highest in calcium? Check out this list of calcium-rich foods, including dairy, seafood, and more.
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Dairy products
Dairy products are some of the best sources of calcium. Milk, cheese, and yogurt are all rich in calcium and other nutrients. Just one cup of milk contains about 300 mg of calcium, and one cup of yogurt contains 400 mg. Some cheeses are also very high in calcium. For example, one ounce of cheddar cheese contains 200 mg of calcium, and one ounce of Swiss cheese contains 270 mg.
Green leafy vegetables
Green leafy vegetables are among the best sources of calcium. A single cup of cooked kale, for example, contains more than 1000 mg of calcium, while a cup of spinach has about half that amount. Other good sources include broccoli, Chinese cabbage, and collard greens.
Broccoli
Broccoli is a cruciferous vegetable that is high in calcium. One cup of cooked broccoli contains 102mg of calcium, or about 10% of the daily recommended intake. Calcium is essential for bone health, and broccoli also contains other nutrients that are important for bone health, such as vitamin K and magnesium.
Canned fish with bones
Canned fish with bones such as salmon, sardines, and tuna are excellent sources of calcium. One can of sockeye salmon has about a quarter of the calcium you need in a day, and one can of light tuna has about 10% of the calcium you need in a day.
Tofu
While many people think of milk when it comes to calcium, there are actually a variety of different foods that are high in calcium. One surprising food that is high in calcium is tofu. Tofu is made from soybeans and is a common vegan protein source. A half-cup of tofu contains about 12% of the DV for calcium.
Nuts and seeds
Nuts and seeds are among the best food sources of calcium. This is because they are often very high in calcium and other minerals, such as magnesium. For example, one ounce (28 grams) of almonds provides almost 75 mg of calcium, or about 8% of the RDI (2).
Sesame seeds are another excellent source of calcium, providing about 60 mg per ounce (28 grams), or 7% of the RDI (3).
Other good sources include:
-Tofu
-Spinach
-Kale
-Broccoli
-Cabbage
-Okra
-Beans
-Peas
Fortified foods
Many people think of dairy products when they think of foods high in calcium, but there are plenty of other options. Calcium is essential for strong bones and teeth, and it also helps with blood clotting, nerve function, and muscle contraction. The recommended daily intake for calcium is 1000 mg for adults, but you may need more if you’re pregnant or breastfeeding.
There are two forms of calcium — elemental calcium and calcium carbonate. Elemental calcium is the amount of pure calcium in a supplement or food, while calcium carbonate also contains small amounts of magnesium and phosphorus. Calcium carbonate is the most common form of supplemental calcium, but it’s not necessarily the most easily absorbed. If you have trouble digesting supplements, look for a product that includes citrate or gluconate, which are more easily absorbed forms of calcium.
Foods high in calcium include:
-Dairy products such as milk, cheese, and yogurt
-Leafy green vegetables such as spinach and kale
-Fortified foods such as breakfast cereals, juices, and soy milk
-Fish such as sardines and salmon
Supplements
Calcium is an important mineral for maintaining strong bones and teeth. It’s also necessary for proper muscle function and blood clotting. Most people get the calcium they need from their diet, but some people may need to take supplements to ensure they are getting enough calcium.
The best way to get calcium is through your diet. Foods that are high in calcium include:
-Milk
-Cheese
-Yogurt
-Canned salmon with bones
-Soybeans
-White beans
-Almonds
-Broccoli
-Spinach
How much calcium do you need?
How much calcium do you need?
As you age, your bones lose density, especially if you don’t exercise or take in enough calcium and vitamin D. This can lead to osteoporosis, a condition where your bones are fragile and more likely to break. The National Institutes of Health (NIH) recommends that adults over the age of 50 get 1,000 to 1,200 milligrams (mg) of calcium a day.
Foods high in calcium include:
-Dairy products such as milk, yogurt, and cheese
-Leafy green vegetables such as kale and spinach
-Fish with edible bones such as sardines and salmon
-Tofu
-Calcium-fortified foods such as breakfast cereals and orange juice
Signs of calcium deficiency
There are a number of signs that may indicate a person is not getting enough calcium in their diet. These include things such as cramps, fatigue, and weak bones. If you think you may be calcium deficient, it is important to speak to a doctor or dietitian, as they will be able to advise you on the best way to increase your intake.
Some of the best sources of calcium include milk and other dairy products, leafy green vegetables, and certain types of fish.
