17 CALCIUM-RICH FOODS THAT HELP KEEP YOUR BONES STRONG

Medically reviewed by Elizabeth Barnes, RDN

Calcium is a mineral that our bodies need for strong bones and teeth and supports the heart, muscles, and nerves. It is the most abundant mineral in the body and is primarily stored in the bones and teeth. 

Calcium is an important part of a well-rounded diet. Dairy products like milk, cheese, and yogurt are rich in calcium. Other non-airy calcium sources include green, leafy vegetables, seeds, and soy products like tofu and edamame. 

1. Yogurt 

Yogurt is rich in calcium and probiotics, good bacteria that improve gut health and immune function. Greek yogurt is also rich in protein but has less calcium than regular yogurt. 

One cup of low-fat yogurt provides 34% of your recommended daily value (DV) of calcium, phosphorus, potassium, and B vitamins. Eating yogurt regularly is linked to a lower risk of heart disease and type 2 diabetes.

2. Milk

One cup of whole milk contains 306 mg of calcium. A cup of nonfat milk has 325 mg of calcium. The calcium in milk is well-absorbed by the body. Milk's benefits also include sources of protein, vitamin A, and vitamin D. 

3. Cheese

Cheese is a good source of both calcium and protein. One ounce of Parmesan cheese contains 242 mg of calcium. Softer cheeses tend to have less calcium. One ounce of Brie includes 52 mg of calcium. 

Cheese is also a good source of protein. One cup of cottage cheese packs 23 grams (g) of protein. However, before including more cheese in your diet, remember that it can be high in saturated fat, calories, and sodium, so enjoy it in moderation.

4. Whey Protein

Whey protein is found in milk and contains about 160 mg of calcium in one scoop. Whey protein may promote muscle growth and recovery when consumed after a workout. 

5. Leafy Green Vegetables

Leafy greens like collard greens, kale, and spinach are rich in calcium. One cup of cooked collard greens contains 268 mg of calcium. Spinach contains oxalates, natural compounds in plants that bind to calcium and make it harder for the body to absorb. 

6. Broccoli

Broccoli is a cruciferous vegetable that provides 35 mg of calcium in a one-cup serving. It also contains several vitamins and minerals, including phosphorus, potassium, vitamin C, folate, beta carotene, and vitamin K.

7. Seeds

Seeds pack a large amount of calcium into small servings. One tablespoon of poppy seeds has 127 mg of calcium. Seeds also contain protein and healthy fats. Chia seeds are rich in omega-3 fatty acids, and sesame seeds have minerals like iron, copper, and manganese.

8. Amaranth

Amaranth is an ancient grain that can be served as a side dish or in place of rice. It is rich in calcium, with 116 mg in 1 cup. It also contains folate, calcium, magnesium, phosphorus, and iron. 

9. Dried Figs

Figs contain more calcium per serving than other types of dried fruit. They are also rich in vitamin K and potassium.

10. Rhubarb

Rhubarb is a tart fruit that provides calcium, vitamin K, and fiber. It also contains a prebiotic fiber that promotes the growth of healthy bacteria in the gut. 

11. Sardines

Sardines are small fish with edible bones, which increases their calcium content. One can of sardines contains 351 mg of calcium and 22.6 g of protein. Oily fish like sardines are also rich in omega-3 fatty acids, which support brain, heart, and skin health. 

12. Canned Salmon

Salmon is an excellent source of both protein and calcium. A 3-ounce serving of canned salmon has 241 mg of calcium and 19.6 g of protein.

13. Beans and Lentils

Beans and lentils are high in calcium, protein, and fiber. They also provide iron, zinc, folate, magnesium, and potassium. One cup of white beans contains 161 mg of calcium and 17.4 g of protein. A diet rich in beans can lower cholesterol and reduce the risk of type 2 diabetes.

14. Almonds

Almonds contain the most calcium per serving of any nut, and a 1-ounce serving (about 23 nuts) provides 76.3 mg. They also provide protein, fiber, healthy fats, and vitamin E. Consuming nuts regularly has been found to lower blood pressure and body fat over time.

15. Edamame

Edamame are young soybeans that make a delicious appetizer or side dish. One cup provides 97.6 mg of calcium and contains protein and folate. 

16. Tofu

Tofu is a prepared soy product and is fortified with calcium. One-half cup of tofu contains 861 mg of calcium. Tofu can be grilled, pan-fried, or baked and is a good source of protein, especially for people who do not consume meat. 

17. Soy Milk

Soy milk is also fortified with calcium (added to it during processing). One cup of fortified soy milk provides 300 mg of calcium and 6,34 g of protein. 

How to Get More Calcium Through Food

Another way to get more calcium through food is to add fortified foods into your diet. Foods fortified with calcium are not naturally high in calcium but have the mineral added to them. Examples include:

• Breakfast cereals
• Tofu
• Fruit juices
• Nut milk

One serving of cereal provides up to 1,000 mg of calcium. However, the body cannot absorb that much calcium in one sitting. 

Explainer

Daily calcium recommendations for adults and children are:

• Most adults: 1,000 milligrams (mg)
• People assigned female at birth after menopause: 1,200 mg
• Children ages 4–8 need: 1,000 mg
• Children and adolescents ages 9–18: 1,300 mg

When to Consider Supplements 

Starting at age 30, adults start losing calcium, which raises the risk of bone fractures from osteoporosis (decreased bone mass and bone mineral density), especially for people assigned female at birth. A multivitamin or calcium supplement may help. 

Your healthcare provider may recommend a calcium supplement if you are at risk of not getting enough calcium. This may include pregnant people, people who have gone through menopause, and people who don’t eat dairy products. 

Types of Calcium Supplements

There are two types of calcium supplements: calcium carbonate and calcium citrate. Calcium carbonate is best absorbed with food, while calcium citrate can be taken with or without food.

Most calcium supplements contain about 1,000 mg of calcium. However, the body cannot absorb that much calcium all at once. Our bodies can take in about 500 mg or less. Possible side effects of calcium supplements include gas, bloating, and constipation.

Talk with a healthcare provider before starting a calcium supplement because it could interact with certain medications, including:

• Dovato (dolutegravir), a drug for human immunodeficiency virus (HIV)
• Synthroid (levothyroxine), a thyroid hormone
• Lithobid (lithium), a medication to treat bipolar disorder
• Cipro (ciprofloxacin), an antibiotic  

Summary 

Calcium is an essential part of the diet. Our bodies store most of the calcium in the bones and teeth. Dairy products, such as yogurt, cheese, and milk, are excellent sources of calcium and contain protein. Non-dairy calcium-rich foods include green, leafy vegetables, seeds, sardines, soy products, and almonds.

If you are not receiving enough calcium from your diet, talk with a healthcare provider about a calcium supplement.

Read the original article on Verywell Health

2025-02-06T17:32:14Z