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.
