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Calcium is one of the most important minerals for the human body. It helps build and maintain strong bones and teeth, supports muscle movement, and allows nerves and the heart to function properly [1]. Because the body cannot make calcium on its own, it must come from the food you eat.
If your diet consistently lacks enough calcium, it may increase the risk of weak bones, fractures, or conditions such as osteoporosis over time [2]. The good news is that calcium is widely available in many foods, both from dairy and plant-based sources. By including calcium-rich foods in your daily meals, you can meet your body’s needs and support better long-term health.
In this article, we’ll look at the top 15 calcium-rich foods you can add to your diet to keep your bones and overall health strong.
Calcium-Rich Foods You Should Add to Your Diet
A varied, balanced diet that includes multiple calcium-rich sources is the most effective way to maintain optimal calcium levels. These foods include [3]:
Dairy products like milk, yoghurt, and cheese
Leafy green vegetables such as spinach and kale
Seafood, including sardines and salmon (with bones)
Calcium-fortified foods like orange juice and cereals
Nuts and seeds, especially almonds and chia seeds
Let’s take a closer look at some of these foods that are high in calcium.
1. Seeds
Seeds are often overlooked as a source of calcium, but they can contribute significantly to your daily intake.
Sesame seeds, in particular, are an excellent choice, with just one tablespoon (about 9 grams) providing approximately 88–90 mg of calcium [4].
Other seeds, such as poppy seeds, sunflower seeds, and chia seeds, also contain notable amounts of this essential mineral.
You can easily incorporate these seeds into your diet by adding them to salads, using them as a topping for whole grain bread, or enjoying them in the form of tahini or hummus.
2. Cheese
Cheese is widely recognised as one of the richest dietary sources of calcium, with various types offering high amounts of this essential mineral [3].
Hard cheeses like Parmesan cheese stands out as a particularly calcium-dense option, with just one ounce (28 grams) providing approximately 300–330 mg of calcium [4].
Other cheeses, such as cheddar, mozzarella, feta, and ricotta, are also excellent sources, with ricotta offering an impressive 335 mg of calcium per 4-oz serving [4].
Cheese is a versatile ingredient that can be enjoyed in a wide range of dishes, from salads and pizzas to pasta and cheese platters, making it easy to incorporate into your daily meals and snacks.
3. Yoghurt
Yoghurt, especially plain, low-fat, and Greek varieties, is another fantastic source of calcium.
A one-cup (8-ounce) serving of plain, low-fat yoghurt contains around 415 mg of calcium [4], while Greek yoghurt provides about 130–150 mg per 6-oz serving [4].
Yoghurt is a versatile food that can be enjoyed in many ways, such as:
As a standalone snack
As a dessert, topped with fresh fruits
Added to oatmeal or smoothies for a calcium boost
4. Sardines and Canned Salmon
When it comes to seafood, sardines and canned salmon are among the highest sources of calcium. Sardines, especially when canned with their soft, edible bones, provide an impressive 325 mg of calcium per 3-ounce serving [4].
Canned salmon is also a significant source of calcium, offering around 180–183 mg per 3-ounce serving [4]. These fish can be easily incorporated into a variety of meals, such as:
Salads
Pasta dishes
Enjoyed straight from the can as a quick and convenient snack
By adding sardines and canned salmon to your diet, you can not only increase your calcium intake but also benefit from their high-quality protein and omega-3 fatty acid content.
5. Beans and Lentils
Beans and lentils are excellent sources of calcium, especially for those following a plant-based diet. For instance, a single cup of cooked navy beans contains around 126 mg of calcium, which is approximately 10–13% of the recommended daily intake for most adults [4], [5].
Other varieties, like winged and white beans, are also rich in this essential mineral. One cup of cooked winged beans contains 244 mg of calcium [4]. In addition to calcium, beans and lentils are packed with antioxidants, micronutrients, plant-based protein, and fibre, making them a nutritious addition to any meal.
6. Almonds
Almonds are a healthy snack that can contribute significantly to your daily calcium intake. A one-ounce serving (about 28 grams) of almonds provides roughly 74–80 mg of calcium [4], which is around 6–8% of the recommended daily value.
These nuts are also rich in monounsaturated fatty acids, dietary fibre, and antioxidants, making them a nutritious choice for overall health. Including almonds in your diet can help you meet your calcium needs, particularly if you are lactose intolerant or prefer plant-based options.
7. Whey Protein
Whey protein is a good source of calcium, especially for individuals who regularly consume protein supplements. A typical serving (28 grams) of whey protein powder contains approximately 95–100 mg of calcium [4], which is about 8–10% of the recommended daily intake. Whey protein is also rich in essential amino acids, including branched-chain amino acids, which offer various health benefits. However, it is essential to verify the specific brand and type of whey protein, as the calcium content can vary significantly.
8. Leafy Greens
Leafy greens are some of the most calcium-rich vegetables available. Kale, collard greens, and arugula are particularly high in this essential mineral. For example, a single cup of cooked collard greens provides around 268 mg of calcium [4]. While raw kale contains about 100 mg per cup, cooking can increase the calcium content in a serving due to volume reduction. Arugula, with its peppery flavour, adds about 32 mg of calcium per cup [4]. These vegetables are also packed with vitamins and other essential nutrients.
9. Rhubarb
Rhubarb, often used in desserts like pies, is a source of calcium. One cup of cooked, diced rhubarb contains about 174 mg of calcium [4]. However, it is important to note that the calcium in rhubarb is bound to oxalic acid, which can reduce its overall bioavailability (absorption) compared to other sources like dairy [6].
Rhubarb also contains other beneficial nutrients, such as fibre and vitamins, making it a healthy choice for those looking to increase their calcium intake.
10. Fortified Foods
Fortified foods are an excellent way to increase your calcium intake, especially for individuals who may not obtain enough through natural sources. These foods are enriched with calcium to enhance their nutritional value.
Examples include fortified cereals, oatmeal, and certain types of bread, which can provide between 100 and 140 mg of calcium per serving [4]. Even some frozen foods, such as waffles and macaroni and cheese, can be fortified with calcium, contributing to your daily intake.
11. Amaranth
Amaranth is a nutritious grain that is also rich in calcium. One cup of cooked amaranth contains about 116 mg of calcium [4], making it a valuable addition to a calcium-rich diet.
Amaranth is also a good source of protein, fibre, manganese, magnesium, phosphorus, and iron. It helps in maintaining digestive health and is a versatile ingredient that can be incorporated into various meals, including salads, soups, and as a side dish.
12. Edamame and Tofu
Edamame and tofu are both high in calcium and offer additional nutritional benefits. Edamame, or boiled soybeans, contain approximately 100 mg of calcium per cup [4], along with significant amounts of protein, fibre, and other essential micronutrients.
Tofu, especially when prepared with calcium sulfate (check the label), can contain up to 434 mg of calcium per half-cup [4], making it comparable to dairy products in terms of calcium content.
Both edamame and tofu are versatile and can be used in a variety of dishes, such as stir-fries, curries, and salads.
13. Plant-Based and Fortified Milks
Fortified plant-based milks, such as almond milk, soy milk, and rice milk, are popular options, each providing around 300–450 mg of calcium per 8-ounce serving [4].
Additionally, some fruit juices, such as orange juice, can be fortified with calcium, offering about 300 mg per 8-ounce serving [4].
These fortified drinks can be used in smoothies, as a base for lattes, or simply consumed on their own.
14. Dried Figs
Figs are a significant source of calcium. While fresh figs contain about 35 mg of calcium per 100 g, dried figs are much more calcium-dense, providing around 162 mg per 100 g [4]. This makes dried figs an excellent snack or addition to oatmeal, yoghurt, or salads. Figs also offer other nutritional benefits, including fibre, potassium, and antioxidants.
15. Milk
Milk is one of the most well-known sources of calcium and is essential for maintaining strong bones and teeth. One cup (8 oz) of skim, low-fat, or whole milk contains approximately 300 mg of calcium [4].
Additionally, milk is a good source of protein, vitamins D and B12, as well as other essential nutrients. Soy milk, when fortified with calcium, can offer similar nutritional benefits to traditional milk, making it a viable alternative for those who prefer plant-based options.
The Crucial Role of Vitamin D in Calcium Absorption
It is important to remember that dietary calcium intake alone is not sufficient; the body also needs Vitamin D to effectively absorb calcium from the gut [2], [7]. Without adequate Vitamin D, a significant portion of the calcium consumed may not be absorbed [7].
Exposure to sunlight is the primary natural source of Vitamin D, though it is also found in foods like fatty fish (e.g., salmon, tuna) and fortified foods (e.g., milk, cereal) [2]. Ensuring sufficient intake of both calcium and Vitamin D is key to maximizing bone health benefits.
Conclusion
A well-balanced diet rich in calcium is crucial for maintaining strong bones, teeth, and overall health. By incorporating a variety of calcium-rich foods such as dairy products, seafood, leafy greens, nuts, seeds, fortified foods, and legumes into your meals, you can easily meet your daily calcium requirements.
Adequate Vitamin D intake is also essential for enhancing calcium absorption [7]. With a carefully planned, calcium-rich diet, you can significantly support your bone health and may reduce the risk of common diseases such as osteoporosis and rickets, ensuring a healthier, more resilient body throughout your life [2].
Expert Quote:
“Calcium is not just essential for bone health but also supports heart, muscle, and nerve function. A balanced intake from natural food sources ensures better absorption and long-term benefits.”
Dr Anubha Karol
Frequently Asked Questions (FAQs)
How much calcium do I need?
Adults aged 19–50 need about 1,000 mg of calcium daily, while those over 51 require 1,200 mg to support bone health [5].
What happens if I take too much calcium?
Too much calcium may cause digestive issues such as gas, constipation, or bloating. Very high intakes over time (typically from supplements, not food) can lead to hypercalcemia, which can increase the risk of kidney stones or other complications [5].
Which food has the highest calcium content?
Per serving, hard cheeses like Parmesan and fortified plant-based milks often contain the highest amounts of calcium, with a cup of milk containing about 300 mg [4].
How can I get 1,000 mg of calcium a day?
Include calcium-rich foods like dairy, fortified plant-based milk, leafy greens, tofu, and nuts in your meals. If needed, always consult with your doctor about supplements [5].
Are bananas rich in calcium?
No, bananas are not a rich source of calcium, with only about 5 mg per medium-sized fruit [4].
Are eggs rich in calcium?
Eggs are not a significant calcium source, containing only about 25 mg per large egg [4].
Which dry fruit is rich in calcium?
Dried figs contain a relatively high amount of calcium, with about 162 mg per 100 grams [4].
Which form of calcium supplement is best?
Calcium citrate and calcium carbonate are common and effective. Calcium carbonate is generally cheaper but requires stomach acid and should be taken with food. Calcium citrate is better absorbed on an empty stomach and is often recommended for those taking acid blockers [5].
Which vegetables are high in calcium?
Leafy greens like kale, broccoli, collard greens, bok choy, and turnip greens are good sources of calcium in a healthy diet [4].
References
[1] Shkembi, B., & Huppertz, T. (2021). Calcium absorption from food products: Food matrix effects. Nutrients, 14(1), 180. https://doi.org/10.3390/nu14010180
[2] Cormick, G., & Belizán, J. M. (2019). Calcium intake and health. Nutrients, 11(7), 1606. https://doi.org/10.3390/nu11071606
[3] Miller, G. D., Jarvis, J. K., & McBean, L. D. (2001). The importance of meeting calcium needs with foods. Journal of the American College of Nutrition, 20(2), 168S–185S. https://doi.org/10.1080/07315724.2001.10719029
[4] U.S. Department of Agriculture. (n.d.). FoodData Central. Retrieved October 26, 2025, from https://fdc.nal.usda.gov/ (This single, authoritative source is used for all specific food-based calcium values in the text.)
[5] National Institutes of Health, Office of Dietary Supplements. (2024, May 29). Calcium: Fact sheet for health professionals. Retrieved October 26, 2025, from https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
[6] Titchenal, C. A., & Dobbs, J. (2007). A system to assess the quality of food sources of calcium. Journal of Food Composition and Analysis, 20(8), 717–724. https://doi.org/10.1016/j.jfca.2006.04.013
[7] Better Health Channel. (2023, December 6). Calcium. Retrieved October 26, 2025, from https://www.betterhealth.vic.gov.au/health/HealthyLiving/calcium
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