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.
For most adults, it’s recommended to consume at least
Although dairy products like milk, cheese, and yogurt are especially high in calcium, many dairy-free sources of calcium are available.
Here are 15 foods that are rich in calcium, many of which are non-dairy.
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
Seeds also deliver protein and healthy fats.
One tablespoon (9 grams) of sesame seeds contains
Most cheeses are excellent sources of calcium. Parmesan cheese has the most, with
As a bonus, your body absorbs the calcium in dairy products more easily than that from plant sources. Cheese also delivers protein. Cottage cheese has
What’s more, aged, hard cheeses are naturally low in lactose, making them easier to digest for people with lactose intolerance.
Dairy may have additional health benefits. For example, one 2016 review of 31 studies suggests that increased dairy intake may be associated with a lower risk of heart disease.
Another review found that the regular consumption of milk and yogurt was linked to a lower risk of metabolic syndrome, a condition that raises your risk of heart disease, stroke, and type 2 diabetes.
However, keep in mind that full fat cheese can be high in saturated fat and calories. Certain cheeses also contain a lot of sodium, which some people may need to limit.
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.
One cup (245 grams) of plain, whole milk yogurt contains
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.
In addition to providing a wide array of nutrients, some research also shows that regular yogurt consumption may be linked to a lower risk of developing heart disease and type 2 diabetes.
Sardines and canned salmon are loaded with calcium, thanks to their edible bones. A 3.75-ounce (92-gram) can of sardines packs
These oily fish also provide high quality protein and omega-3 fatty acids, which can
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
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
White beans are also a good source, with 1 cup (179 grams) of cooked white beans providing
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.
Of all nuts, almonds are among the highest in calcium. Just 1 ounce (28 grams) of almonds, or about 23 nuts, delivers
Almonds also provide
Eating nuts may also help lower blood pressure, body fat, and multiple other risk factors for metabolic disease.
Whey is a type of protein found in milk that has been well studied for its potential health benefits. It’s also an excellent protein source and full of rapidly digested amino acids, which help promote muscle growth and recovery.
Interestingly, some studies have even linked whey-rich diets to increased weight loss and improved blood sugar management.
Whey is also exceptionally rich in calcium — a 1.2-ounce (33-gram) scoop of whey protein powder isolate contains approximately
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
Note that some varieties, such as spinach, are high in oxalates, which are naturally occurring compounds that bind to calcium and impair its absorption.
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.
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.
Like spinach, rhubarb is high in oxalates, so much of the calcium is not absorbed. In fact, research suggests that your body can only absorb around 5% of the calcium found in rhubarb.
On the other hand, even if you’re only absorbing a small amount, rhubarb is still a source of calcium, with
Fortified foods like cereals can make it easier to meet your daily calcium needs.
In fact, some types of cereal can deliver up to
Flour and cornmeal may also be fortified with calcium. This is why some breads, tortillas, and crackers contain high amounts.
Amaranth is a highly nutritious pseudocereal. It’s a good source of folate and very high in certain minerals, including manganese, magnesium, phosphorus, and iron.
One cup (246 grams) of cooked amaranth grain delivers
Edamame beans are young soybeans, often sold while still encased in the pod.
One cup (155 grams) of cooked edamame packs 8% of the DV for calcium. It’s also a
Tofu that has been prepared with calcium also has
Even if you don’t drink milk, you can still get calcium from many fortified, nondairy beverages. One cup (237 mL) of fortified soy milk has 20% of the DV. What’s more, its
Other types of nut- and seed-based milks may be fortified with even higher levels. However, fortification isn’t just for nondairy milks. For instance, orange juice can also be
Dried figs are rich in antioxidants and fiber.
They also have
Milk is one of the best and most widely available sources of calcium. One cup (237 mL) of cow’s milk has
Additionally, milk is a good source of protein, vitamin A, and vitamin D. Goat’s milk is another excellent source of calcium, providing
In addition to dairy products like milk and cheeses, a can of sardines contains an impressive 351 mg of calcium. Collard greens combine a substantial 268 mg with a low level of oxalates, which means the body can absorb the mineral more efficiently.
Among the main causes of calcium deficiency are a lack of vitamin D and magnesium, damage to the parathyroid glands, or an excess of sodium.
You can reach the daily recommended calcium intake of 1,000 mg per day for most adults by including dairy in your diet. If you are on a dairy-free diet, fortified juices, sardines, and collard greens are among the best sources available.
What fruit has the most calcium?
Figs are
Vitamin D is crucial for increasing calcium absorption in the body. If you’re not getting regular sun exposure, try taking a supplement or consuming foods rich in vitamin D, like milk.
Calcium is an important mineral that plays a key role in many aspects of health.
While dairy products tend to pack the highest amounts of this mineral, plenty of other good sources exist, many of which are plant-based.
You can easily meet your calcium needs by eating from the diverse list of foods in this article.