foods rich in calcium
foods rich in calcium

In the body, calcium is a sufficient mineral salt, and we require it for optimal health. About 99 percent of calcium is found in bones and teeth. Calcium is essential for the normal functioning of all bodily cells. It is also required for the proper functioning of the heart, muscles, and nerves, as well as the ability to coagulate blood. Which foods should you choose to ensure you don’t run out of calcium, knowing that a healthy adult needs roughly 1000mg per day?

In today’s article, we’ll show you 16 calcium-rich foods. From cheese to nuts to beans and more, there’s something for everyone. Keep an eye out for more information.


Almonds have the highest calcium content of any tree nut, with 264mg per 100g. Toasted almonds are classed as a “superfood” since they contain up to 266 mg per 100 grams. It also contains many vitamins and important fatty acids, in addition to its high calcium content. Because it contains several minerals, phytosterols, vegetable proteins, soluble fibers, and vitamins, it is recommended to consume it on a daily basis (even in modest amounts).

Bone-in salmon

Salmon is high in calcium, as well as omega-3 fatty acids, which have a good influence on health. Salmon has 262mg per 100g. Keep in mind that there are substantial variances across salmon species. Sockeye salmon, for example, offers only 12 milligrams of calcium per 100 grams.


Mineral water in a bottle

We don’t usually realize it, but bottled mineral water has a lot of nutrients in it. Water from specified sources will hydrate you as well as provide you with a significant amount of calcium! It is up to you to make an informed decision because the substance of each brand differs.

Foods fortified with calcium

Up to 200mg of calcium can be found in a cup of calcium-fortified breakfast cereal (40g). A half-cup of calcium-fortified orange juice (100 ml) has up to 80 mg of calcium, whereas two slices of bread (30 grams) contain around 200 mg. Plant-based milk (oat, almond, rice) may or may not be calcium-fortified, so read the label carefully if you want to use it to supplement your calcium intake instead of ordinary dairy milk.

Whey Protein

Although they are present in little amounts in the serum, accounting for just about 13% of its dry matter, their extraction is of significant interest due to their incredible nutritional worth and potential utility in the dietetic and therapeutic domains. Whey is high in calcium, and one ounce (28-gram) scoop of whey protein powder contains 200mg of calcium, which is roughly 20% of the reference daily intake.


Yogurts are also a good source of calcium. They are preferable to probiotics because they include microorganisms that are advantageous to one’s health. Yogurt is necessary, and it is recommended that you consume 3 to 4 dairy products each day to meet your daily calcium requirements. Its contribution is not insignificant, as it contains between 111 mg and 167 mg of calcium per 100 g. Also, because the bacteria that process milk have changed lactose, yogurt is one of the suggested calcium sources for persons with lactose sensitivity.

Aromatic herbs

Calcium is required for bone growth, hence it is crucial to consume calcium-rich meals on a daily basis. The herbs not only add a delicious aroma to your dishes, but they also contain calcium, which your body needs. Thyme, for example, contains up to 1260 mg of calcium per 100 grams, whereas mint and cinnamon contain 1080 mg and 217 mg, respectively. However, 100 grams of thyme every day is difficult to consume! It will be required to enhance your calcium intake with other calcium-rich meals.


Milk, whether from a cow, a goat, or a sheep, is high in calcium. A glass of milk has 305 mg of calcium in it. A cup of cow’s milk has roughly 350mg of calcium, but a cup of goat’s milk contains up to 327mg of calcium (237ml). Calcium content in ewes is 187mg per 100g.

high calcium foods
high calcium foods


White beans are a good source of calcium, with about 15mg every 100g of the food. Black beans are a great source of calcium, with about 160mg in every 3.5 ounces. Beans have the advantage of instantly creating a sensation of fullness due to their high fiber content. They’re also cost-effective and high in iron.


Because milk is the main ingredient of cheese, it provides a good source of calcium. The best source of calcium, with the highest calcium concentration, is Parmesan cheese, which provides roughly 33% of the RDI (Recommended daily intake). It’s all over the market, and it’s regarded as the best in terms of calcium content. Scientists have shown that some milk-based meals (cheeses) can contain more than 1000 mg of calcium per 100 grams. Cheese is still a good source of absorbable calcium. Because the lactose in milk changes during the maturation of cheese, due to the activity of the ferments. Lactose in milk has been adjusted, so it no longer has any negative effects on the body.


In every manner, dandelion is beneficial to our health. It is a diuretic, beneficial to our liver, high in antioxidants, and, most importantly, delivers more calcium than milk (187 mg of calcium per 100grams). Its leaves can be eaten raw in salads or cooked in the same way as spinach. Its cooked roots are also edible.

Tofu and soy

Tofu is a white paste made from soy milk curdling that has a soft, neutral flavor. A cup of tofu (260g) has approximately 832mg of calcium, while 250ml of calcium-fortified soymilk contains approximately 300mg. White tofu has a neutral flavor that allows it to pair nicely with a wide range of cuisines; marinade it to your liking.

Amaranth and quinoa

These two favorite pseudo-grains for vegetarian and vegan diets as dairy substitutes may already be familiar to you. Amaranth is one of the most nutrient-dense plants on the planet, containing 18 percent calcium. If you can’t have milk, mixing amaranth with rice is a decent substitute. It can be served in soups or pan-fried with other veggies. Quinoa is a seed that is eaten like a grain and has numerous health benefits.

Leafy green vegetables

100mg calcium is found in 2.25 ounces (one cup) of cooked spinach. However, due to the high percentage of oxalate, a spinach component that reduces calcium consumption, humans may only absorb 5% of this content. 2.25 ounces of cooked broccoli, on the other hand, contains about 45 mg of calcium, although broccoli absorption is significantly higher, at around 50-60%.


If possible, eat sardines once or twice a week with lemon juice to aid digestion. We don’t remove the fishbones because they’re high in calcium. We take a taste of them! Sardines also include Omega 3 fatty acids, which are beneficial to the heart and brain. Sardines provide up to 37% of the RDI in 100g ( reference daily intake).


Rhubarb is high in fiber, vitamin K, calcium, and other vitamins and minerals at smaller levels. It also contains prebiotic fiber, which encourages the growth of beneficial bacteria in your gut. Rhubarb, like spinach, is heavy in oxalates, which prevents much of the calcium from being absorbed. According to one study, your body can only absorb about 5% of the calcium present in rhubarb. Rhubarb, on the other hand, is a calcium source even if you’re only consuming a tiny amount, with 105 mg of calcium per cup (122 grams) of raw rhubarb, or around 8% of the daily value.

Calcium deficiency can cause the skeleton to deteriorate. Calcium, on the other hand, is involved in bone and tooth production as well as blood clotting, which is why it is effective in hemorrhage cases. On the other hand, you should be aware that calcium plays a role in the contraction of muscles. We can see why the latter is so important to our motions. This mineral, which is taken on a daily basis, also aids in the production of several hormones. Because calcium plays such an important part in the body, everyone should have enough of it.



Please enter your comment!
Please enter your name here