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What foods are high in calcium?
Are there calcium-rich foods?
What are good sources of calcium for vegans?
Aug 23, 2024 · Vegetables high in calcium include turnip greens, kale, mustard greens, beet greens, bok choy, okra, swiss chard, and broccoli raab. The DV (daily value) for calcium is 1300mg.
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- Overview
- 1. Seeds
- 2. Cheese
- 3. Yogurt
- 4. Sardines and canned salmon
- 5. Beans and lentils
- 6. Almonds
- 7. Whey protein
- 8. Leafy greens
- 9. Rhubarb
You can get calcium from both plant and animal sources. These can include dairy products, sardines, seeds, and leafy greens, among others.
Calcium makes up much of your bones and teeth and plays a role in heart health, muscle function, and nerve signaling (1).
For most adults, it’s recommended to consume at least 1,300 mg of calcium per day, though certain groups require a higher amount, including adolescents, postmenopausal women, and older adults (2).
Although dairy products like milk, cheese, and yogurt are especially high in calcium, many dairy-free sources of calcium are available.
Seeds are tiny nutritional powerhouses, and many are high in calcium, including poppy, sesame, celery, and chia seeds.
For instance, 1 tablespoon (9 grams) of poppy seeds packs 127 mg of calcium, or 10% of the recommended Daily Value (DV) (3).
Seeds also deliver protein and healthy fats. For example, chia seeds are rich in plant-based omega-3 fatty acids (4).
Sesame seeds contain 7% of the DV for calcium in 1 tablespoon (9 grams), plus other minerals, including copper, iron, and manganese (5).
Summary
Many seeds are good sources of calcium and also deliver other important nutrients, such as protein and healthy fats. One tablespoon (9 grams) of poppy seeds contains 10% of the DV for calcium, while a serving of sesame seeds has 7% of the DV.
Most cheeses are excellent sources of calcium. Parmesan cheese has the most, with 242 mg — or 19% of the DV — per ounce (28 grams) (6).
Softer cheeses tend to have less. For instance, 1 ounce (28 grams) of Brie only delivers 52 mg, or 4% of the DV (7).
As a bonus, your body absorbs the calcium in dairy products more easily than that from plant sources (8).
Cheese also delivers protein. Cottage cheese has 23 grams of protein per cup (9).
What’s more, aged, hard cheeses are naturally low in lactose, making them easier to digest for people with lactose intolerance (10).
Dairy may have additional health benefits. For example, one review of 31 studies suggests that increased dairy intake may be associated with a lower risk of heart disease (11).
Yogurt is an excellent source of calcium.
Many types of yogurt are also rich in probiotics, a type of beneficial bacteria that can promote immune function, improve heart health, and enhance nutrient absorption (13).
One cup (245 grams) of plain yogurt contains 23% of the DV for calcium, as well as a hearty dose of phosphorus, potassium, and vitamins B2 and B12 (14).
Low fat yogurt may be even higher in calcium, with 34% of the DV in 1 cup (245 grams) (15).
On the other hand, while Greek yogurt is a great way to get extra protein in your diet, it delivers less calcium than regular yogurt (16).
In addition to providing a wide array of nutrients, some research also shows that regular consumption of yogurt may be linked to a lower risk of developing heart disease and type 2 diabetes (17, 18).
Sardines and canned salmon are loaded with calcium, thanks to their edible bones.
A 3.75-ounce (92-gram) can of sardines packs 27% of the DV, and 3 ounces (85 grams) of canned salmon with bones has 19% (19, 20).
These oily fish also provide high quality protein and omega-3 fatty acids, which can support the health of your heart, brain, and skin (21, 22).
While seafood may contain mercury, smaller fish such as sardines have low levels. In addition, both sardines and salmon have high levels of selenium, a mineral that can prevent and reverse mercury toxicity (23).
Summary
Sardines and canned salmon are exceptionally nutritious choices. A can of sardines gives you 27% of the DV for calcium, while 3 ounces (85 grams) of canned salmon packs 19%.
Beans and lentils are high in fiber, protein, and micronutrients, including iron, zinc, folate, magnesium, and potassium.
Some varieties also have decent amounts of calcium, including winged beans, which supply 244 mg, or 19% of the DV, in a single cooked cup (172 grams) (24).
White beans are also a good source, with 1 cup (179 grams) of cooked white beans providing 12% of the DV. Other varieties of beans and lentils have less, ranging from around 3-4% of the DV per cup (175 grams) (25, 26, 27).
Interestingly, beans are credited with many of the health benefits associated with plant-based diets. In fact, research suggests that beans may help lower LDL (bad) cholesterol levels and reduce your risk of developing type 2 diabetes (28).
Summary
Beans are highly nutritious. One cup (172 grams) of cooked wing beans delivers 19% of the DV for calcium, while other varieties provide around 3–12% for the same serving size.
Of all nuts, almonds are among the highest in calcium. Just 1 ounce (28 grams) of almonds, or about 23 nuts, delivers 6% of the DV (29).
Almonds also provide 3.5 grams of fiber per ounce (28 grams), as well as healthy fats and protein. In addition, they’re an excellent source of magnesium, manganese, and vitamin E.
Eating nuts may also help lower blood pressure, body fat, and multiple other risk factors for metabolic disease (30).
Summary
Whey is a type of protein found in milk that has been well studied for its potential health benefits (31).
It’s also an excellent protein source and full of rapidly digested amino acids, which help promote muscle growth and recovery (32).
Interestingly, some studies have even linked whey-rich diets to increased weight loss and improved blood sugar management (33, 34).
Whey is also exceptionally rich in calcium — a 1.2-ounce (33-gram) scoop of whey protein powder isolate contains approximately 160 mg, or 12% of the DV (35).
Leafy green vegetables are incredibly healthy, and many of them are high in calcium, including collard greens, spinach, and kale.
For instance, 1 cup (190 grams) of cooked collard greens has 268 mg of calcium, or about 21% of the amount that you need in a day (36).
Note that some varieties, such as spinach, are high in oxalates, which are naturally occurring compounds that bind to calcium and impair its absorption (37).
Therefore, although spinach is rich in calcium, it’s not absorbed as well as other calcium-rich greens that are low in oxalates, such as kale and collard greens.
Summary
Some leafy greens are rich in calcium, including collard greens, which contain 21% of the DV in each cooked cup (190 grams). However, certain leafy greens contain oxalates, which can decrease the absorption of calcium.
Rhubarb is rich in fiber, vitamin K, calcium, and smaller amounts of other vitamins and minerals.
It also contains prebiotic fiber, a type of fiber that can promote the growth of healthy bacteria in your gut (38).
Like spinach, rhubarb is high in oxalates, so much of the calcium is not absorbed. In fact, one 2015 study found that your body can only absorb around 5% of the calcium found in rhubarb (39).
On the other hand, even if you’re only absorbing a small amount, rhubarb is still a source of calcium, with 105 mg of calcium per cup (122 grams) of raw rhubarb, or about 8% of the DV (40).
Summary
Rhubarb is high in fiber, vitamin K, and other nutrients. It also contains calcium, although only a small amount is absorbed by the body.
- Calcium. Adults need 700mg of calcium a day. You should be able to get all the calcium you need by eating a varied and balanced diet. Good sources of calcium include
- Vitamin D. Adults need 10 micrograms (400 International Units or IU) of vitamin D a day. It's difficult to get all the vitamin D we need from our diet and we get most of our vitamin D from the action of the sun on our skin.
- Menopause. Women lose bone more rapidly for a number of years after the menopause when their ovaries almost stop producing oestrogen, which has a protective effect on bones.
- Vegans. Non-vegans get most of their calcium from dairy foods (milk, cheese and yoghurt), but vegans will need to get it from other foods. Good sources of calcium for vegans include
There are plenty of calcium-rich foods. Your body contains about one kilogram of calcium - 99% of this is in your bones. Use the tables below to find foods rich in calcium. Be sure to choose a wide variety of foods, to help your bones get all the other nutrients they need. You can also download the calcium-rich food chooser.
Aug 23, 2024 · Calcium is a mineral necessary for the growth and maintenance of strong bones and teeth. High-calcium foods include tofu, milk, yogurt, cheese, leafy greens, beans, clams, okra, trout, and acorn squash. The daily value (DV) for calcium is 1300mg.
May 2, 2022 · Calcium-rich foods like ricotta cheese, cooked spinach, black beans and tahini can boost your calcium levels. Calcium is essential for good health and strong bones, but are you getting enough?
Jan 2, 2024 · Foods high in calcium include almonds, spinach, tofu, milk, certain beans, and salmon. This article covers non-dairy and vegetarian options too.
Most Useful Ranking List of Nutritional value of fruits and vegetables. Our top lists help you make informed choices quickly
