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Foods High in Calcium

Foods High in Calcium

We all know that Calcium is essential for our health.

In fact, did you know that you have more Calcium in your body than any other mineral? This critical mineral makes up much of your bones and teeth and plays a role in our heart health and muscle function.

The recommended daily intake (RDI) of Calcium is 1,000 mg per day for most adults, though women over 50 and adults over 70 should get 1,200 mg per day. (1)

Unfortunately, many people don’t meet their calcium needs through their diet and try to supplement to make up for it.

But there is good news! Did you know there are plenty of other food sources you can eat that are high in Calcium or have a decent amount for you to be able to reach your intake goals for the day?

You know that dairy is an excellent Calcium source, but there are nondairy foods rich in the mineral.

Here are some foods you can incorporate into your daily routine that are excellent sources of Calcium.

  • Dairy Products from cheese, milk, yogurt.
  • Broccoli Rabe or Broccoli offer a high source of Calcium. Broccoli Rabe, a cousin of Broccoli has 100mg of Calcium, and one cup of Broccoli with 87 mg of Calcium. (2)
  • Beans or Legumes. Not only are beans high in fiber, protein, and iron, but they offer a great source of Calcium as well.
  • Tofu or Edamame. Tofu is an excellent source of Calcium. The Calcium content varies depending on the firmness and the brand but can range from 275–861 mg per half-cup. Edamame is a great snack or great in dishes. One cup of edamame contains 98 mg of Calcium and is a high-quality protein with all nine essential amino acids. (4)
  • Dark Leafy Greens. Eating more dark leafing greens like kale, spinach, collards, bok choi, and mustard greens are not only high in iron and antioxidants but high in Calcium. They are ranging from 100mg-266mg of Calcium.
  • Oranges or Fortified Orange Juice. Oranges are high in vitamin C, an antioxidant that helps strengthen your immunity, and is also a good Calcium source.
  • Seeds. Seeds like chia, sunflower, poppy, or sesame seeds are good options to increase your calcium intake. Chia is a powerhouse for also an excellent protein source and great Omega fatty acid source. (2)
  • Nuts-especially Almonds. Almonds pack the highest in Calcium for all nuts. Just 1 cup of whole almonds contains a whopping 385 mg of Calcium. (4)
  • Sweet Potatoes. Believe it or not, sweet potatoes are high in potassium, antioxidants, and Vitamin C and high in Calcium.

Now you can easily meet your calcium needs by eating from the Whole Foods list above, including with dairy. Try to aim to consume 2 or 3 servings of plant-based Calcium per day in your everyday routine.

This site offers health, fitness, and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.

Published by Erin Wheless

I am a passionate Health and Fitness Professional who thrives on helping and motivating others into a healthier way of life, improving their quality of life being in a more Zen state of mind, along with helping them obtaining a stronger body and mind. I want to help them be the best version of themselves and want to help make a difference one small step at a time.

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