What Food Are High In Calcium?

If you’re looking for foods high in calcium, you’ve come to the right place. This blog post will list some of the best options out there, so you can make sure you’re getting enough of this essential nutrient.

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Dairy products

Dairy products are the best source of calcium. One cup of cow’s milk has 276 mg of calcium, or about 28% of the daily recommended intake for adults (1,000 mg). Low-fat and fat-free varieties have the same amount of calcium as whole milk. Other dairy products high in calcium include yogurt, cheese, and ice cream.

Leafy green vegetables

Leafy green vegetables, such as watercress, kale and Chinese cabbage, are not only low in calories but also high in calcium. A one-cup serving of cooked watercress provides more than 99 milligrams of calcium, while the same amount of boiled kale has almost 94 milligrams. Chinese cabbage provides 74 milligrams of calcium per cup.


Fish is often portrayed as a healthy food, and for good reason. Fish is a great source of protein, omega-3 fatty acids, and of course, calcium. But which fish are the best sources of calcium?

Here are some of the top fish sources of calcium, according to the United States Department of Agriculture (USDA):

-Bony fish (such as carp and tilapia)
-Canned fish with bones (such as sardines and salmon)

Nuts and seeds

Many people think of milk when they think of calcium, but there are other foods that are high in calcium. Nuts and seeds are a good source of calcium. Almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pistachios, pumpkin seeds, sesame seeds, and sunflower seeds are all good sources of calcium.

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Beans are an excellent source of calcium. A one-cup serving of cooked beans provides 180 mg of calcium, or 18% of the daily recommended intake for adults. One cup of white beans contains over 200 mg of calcium, making them one of the richest sources of this essential mineral. Other beans that are high in calcium include lima, kidney, navy, and soybeans. All types of beans are a good source of protein and antioxidants and can be a valuable part of a healthy diet.

Soy products

Soy products, such as tofu, tempeh, soymilk, and soybeans, are high in calcium. A half-cup of cooked mature soybeans provides about 86 mg of calcium, and a half-cup of soymilk made from whole soybeans has about 138 mg.

Fortified foods

There are many foods that are high in calcium, but not all of them are natural sources of the nutrient. In fact, some of the most calcium-rich foods are fortified with calciumcarbonate or other calcium-containing compounds. Here are a few examples of foods that are high in calcium:

Milk: This is one of the most popular sources of calcium, and for good reason. One cup of milk contains about 300 mg of calcium, which is about 30% of the daily recommended intake.

Yogurt: Like milk, yogurt is a good source of calcium. One cup of plain yogurt contains about 450 mg of calcium, or about 45% of the daily recommended intake.

Cheese: Cheese is another excellent source of calcium. One ounce (28 grams) of cheddar cheese contains about 200 mg of calcium, or 20% of the daily recommended intake.

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Fortified breakfast cereals: Breakfast cereals are often fortified with minerals and vitamins, including calcium. One cup (30 grams) of fortified breakfast cereal can contain up to 1000 mg of calcium, or 100% of the daily recommended intake.


As you get older, you may start to think about taking dietary supplements to help keep your bones healthy. If you don’t have enough calcium in your diet, your body will take calcium from your bones to make up the difference. This can lead to weak, brittle bones that are more likely to break.

There are many different types of dietary supplements on the market, but not all of them contain calcium. Some common supplements that do contain calcium include:

-Calcium carbonate
-Calcium citrate
-Calcium phosphate
-Calcium lactate

When choosing a supplement, it is important to read the label carefully. Some supplements also contain other minerals such as vitamin D, magnesium, and phosphorus. These minerals work together with calcium to help build strong bones.

Other food sources of calcium

Dairy products are not the only foods that contain calcium. Some nondairy sources of calcium are listed below.

-Soybeans and tofu
-Salmon and other fatty fish
-Leafy green vegetables such as broccoli, kale, and spinach
-Nuts and seeds
-Beans and lentils
-Tahini, an ingredient in hummus

Calcium is a essential mineral for human health. It is necessary for the development and maintenance of strong bones and teeth, and it also plays a role in muscle contraction, blood clotting, and nerve function. The recommended daily intake of calcium varies by age group, but is generally between 1000 and 1300 mg per day.

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There are many foods that are high in calcium, including dairy products such as milk, cheese, and yogurt; leafy green vegetables such as broccoli and kale; fish such as salmon and sardines; and certain nuts and seeds such as almonds and sesame seeds. You can also get calcium from supplements, but it is best to get your calcium from food sources whenever possible.

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