Written By: Gloria Tsang, RD
Title: Founding Registered Dietitian
Alumni: University of British Columbia
Last Updated on:
Top 10 Calcium Rich Foods List (A Complete List of Foods High in Calcium Included)
Everyone knows that calcium is essential for building strong bones and teeth. But did you know that it is also important for maintaining a normal heartbeat1 and regulating blood pressure2 – and it even helps with the healthy functioning of your nerve system3? In addition, some studies suggest that calcium supplements may help relieve premenstrual syndrome4 (PMS). Here are the top 10 calcium rich foods; note that the list included fortified drinks. Read on further for a complete list of best natural foods high in calcium to help prevent osteoporosis.
Table of Contents
Plants Have Calcium Too, Not Just Dairy
Although dairy is a good source of calcium, there are many foods that can also provide calcium to your diet. Whether you are a vegetarian or not, you can get calcium from milk or dairy products, and other plant-based foods such as seeds, soy and green leafy vegetables.
A Complete List of Foods High in Calcium
Use these guidelines to help make sure you get the recommended amount of calcium in your daily diet.
Dairy:
- Milk (1 cup): ~ 270 mg to 300 mg (more milk fat, less calcium)
- Yogurt (175 mL): ~ 300 mg
- Frozen Yogurt (1/2 cup): ~ 100 mg
- Cheese is also a good source of calcium, but the amount contained in a serving depends on what kind of cheese you eat. Mozzarella, for instance, has 220 mg of calcium per ounce.
- If you have lactose intolerance, there are still choices in the market. You can enjoy lactose-free milk (pre-treated milk with 99% less lactose), or take lactase enzyme tablets or drops. And some dairy products – such as firm cheese, yogurt, and buttermilk – are naturally lower in lactose.
Canned Fish:
- Canned sardines with bones (3 oz): 250 mg to 350 mg
- Canned salmon with bones (3 oz): ~ 200 mg
Soy-Based and Other Plant-Based Milk:
- Calcium-fortified non-dairy drink, like soy, almond, etc (1 cup): 250 to 450 mg
- Soy nuts (1 cup): 130 mg
- Tofu: varies. High calcium content if it’s processed with calcium sulphate.
Vegetables:
- Collard greens, cooked (1 cup): 270 mg
- Spinach, cooked (1 cup): 245 mg
- Turnip greens, cooked (1 cup): 197 mg
- Mustard greens, cooked (1 cup): 165 mg
- Okra, cooked (16 pods): 130 mg
Seeds:
- Sesame seeds, 3 Tbsp: 265 mg
Juice:
- Calcium-fortified orange juice (1 cup): ~350 mg
If you decide to supplement with calcium pills, look for the amount of “elemental” or available calcium in the supplements. If in doubt, ask your dietitian or pharmacist to assist you in choosing the right calcium supplement.
Sources
HealthCastle has strict sourcing guidelines. We reference peer-reviewed studies, scientific journals and associations. We only use quality, credible sources to ensure content accuracy and integrity.
- Bers, Donald M. “Calcium and Cardiac Rhythms: Physiological and Pathophysiological.” Circulation Research, vol. 90, no. 1, 11 Jan. 2002, pp. 14-17. https://doi.org/10.1161/res.90.1.14. ↩︎
- Villa-Etchegoyen, Cecilia et al. “Mechanisms Involved in the Relationship between Low Calcium Intake and High Blood Pressure.” Nutrients vol. 11,5 1112. 18 May. 2019, https://doi.org/10.3390/nu11051112. ↩︎
- Wu, Zhe, et al. “Nonlinear Relationship Between Dietary Calcium and Magnesium Intake and Peripheral Neuropathy in the General Population of the United States.” Frontiers in Nutrition, vol. 10, 18 Sept. 2023, https://doi.org/10.3389/fnut.2023.1217465. ↩︎
- Shobeiri, Fatemeh et al. “Effect of calcium on premenstrual syndrome: A double-blind randomized clinical trial.” Obstetrics & gynecology sciencevol. 60,1 (2017): 100-105. https://doi.org/10.5468/ogs.2017.60.1.100. ↩︎
Alumni: University of British Columbia – Gloria Tsang is the author of 6 books and the founder of HealthCastle.com, the largest online nutrition network run by registered dietitians. Her work has appeared in major national publications, and she is a regularly featured nutrition expert for media outlets across the country. The Huffington Post named her one of its Top 20 Nutrition Experts on Twitter. Gloria’s articles have appeared on various media such as Reuters, NBC & ABC affiliates, The Chicago Sun-Times, Reader’s Digest Canada, iVillage and USA Today.
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I feel I had a good lesson.Infact am 50years with alot of bone pains. It’s only that I can afford the calcium diet daily diet dailyYou be blessed