What Foods Are High in Calcium?

Calcium is a vital mineral essential for maintaining strong bones and teeth, as well as supporting various bodily functions such as muscle function, nerve transmission, and blood clotting. Ensuring adequate calcium intake is crucial for overall health throughout life. Many nutrient-dense foods and beverages can help you meet your daily calcium needs. This article explores various food sources rich in calcium, providing a guide to incorporating them into your diet.

Dairy and Fortified Soy Alternatives

Dairy products are well-known sources of calcium, and fortified soy alternatives offer excellent plant-based options. These foods provide a significant amount of calcium per serving and are easily accessible.

FOOD SMALLER PORTION CALORIES CALCIUM (mg)
Yogurt, plain, nonfat 4 ounces 69 244
Yogurt, plain, low fat 4 ounces 77 224
Kefir, plain, low fat 1/2 cup 52 159
Milk, low fat (1 %) 1/2 cup 51 153
Soy beverage (soy milk), unsweetened 1/2 cup 40 151
Yogurt, soy, plain 4 ounces 75 150
Milk, fat free (skim) 1/2 cup 42 149
Buttermilk, low fat 1/2 cup 49 142
Yogurt, Greek, plain, low fat 4 ounces 83 131
Yogurt, Greek, plain, nonfat 4 ounces 67 125
Cheese, reduced, low, or fat free (various) 1/2 ounce ~20-50 ~40-160

Examples include plain nonfat yogurt, which stands out with 244mg of calcium in a 4-ounce serving, and fortified soy milk, offering 151mg per half cup. Even reduced-fat cheeses can contribute meaningfully to your calcium intake.

Vegetables

While often overlooked, certain vegetables are surprisingly good sources of calcium. Leafy green vegetables, in particular, can contribute to your daily calcium requirements.

FOOD SMALLER PORTION CALORIES CALCIUM (mg)
Lambsquarters, cooked 1/2 cup 29 232
Nettles, cooked 1/2 cup 19 214
Mustard spinach, cooked 1/2 cup 15 142
Amaranth leaves, cooked 1/2 cup 14 138
Collard greens, cooked 1/2 cup 32 134
Spinach, cooked 1/2 cup 21 123
Nopales, cooked 1/2 cup 11 122
Taro root (dasheen or yautia), cooked 1/2 cup 30 102
Turnip greens, cooked 1/2 cup 15 99
Bok choy, cooked 1/2 cup 12 93
Jute, cooked 1/2 cup 16 92
Kale, cooked 1/2 cup 22 89
Mustard greens, cooked 1/2 cup 18 83
Beet greens, cooked 1/2 cup 20 82
Pak choi, cooked 1/2 cup 10 79
Dandelion greens, cooked 1/2 cup 18 74

Cooked lambsquarters lead the list with an impressive 232mg of calcium per half cup. Nettles and mustard spinach are also excellent vegetable sources of this mineral. Incorporating a variety of cooked green vegetables into your meals can significantly boost your calcium intake.

Protein Foods

Certain protein-rich foods also contribute to calcium intake, especially when consumed with bones or calcium-set tofu.

FOOD SMALLER PORTION CALORIES CALCIUM (mg)
Tofu, raw, regular, prepared with calcium sulfate 1/4 cup 47 217
Sardines, canned 1 ounce 59 108
Salmon, canned, solids with bone 1 ounce 39 60
Tahini (sesame butter or paste) 1 teaspoon 31 51

Tofu prepared with calcium sulfate is a standout plant-based protein source of calcium, offering 217mg per quarter cup. Canned sardines and salmon, consumed with their bones, provide a good amount of calcium along with protein and omega-3 fatty acids.

Fruits

While fruits are not typically considered primary calcium sources, fortified fruit juices can be a convenient way to increase calcium intake.

FOOD SMALLER PORTION CALORIES CALCIUM (mg)
Grapefruit juice, 100%, fortified 1/2 cup 47 175
Orange juice, 100%, fortified 1/2 cup 59 175

Fortified grapefruit and orange juices provide 175mg of calcium per half cup, making them a valuable addition, especially for those who enjoy fruit juices.

Other Sources

Beyond the main food groups, fortified plant-based milks like almond and rice beverages offer additional calcium sources.

FOOD SMALLER PORTION CALORIES CALCIUM (mg)
Almond beverage (almond milk), unsweetened, fortified 1/2 cup 18 221
Rice beverage (rice milk), unsweetened, fortified 1/2 cup 57 142

Unsweetened, fortified almond milk leads this category with 221mg of calcium per half cup, while fortified rice milk also provides a significant amount. These beverages are excellent alternatives for those who avoid dairy.

Incorporating a variety of these calcium-rich foods into your daily diet can help you meet your nutritional needs and maintain optimal health. Remember to choose nutrient-dense options prepared with minimal added sugars, saturated fats, or sodium to maximize the health benefits.

Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

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