15 Calcium-Rich Foods: Best High-Calcium Foods for Strong Bones

Getting enough calcium is essential for maintaining strong bones, healthy teeth, and proper muscle and nerve function. While many people associate calcium primarily with dairy products, there are numerous high-calcium foods available from both animal and plant sources.

Adults generally need at least 1,000 mg of calcium daily, with higher requirements for teenagers, postmenopausal women, and older adults. Whether you consume dairy or follow a plant-based diet, meeting your calcium needs is entirely achievable through food sources.

This comprehensive guide explores 15 calcium-rich foods that can help you meet your daily requirements, including many excellent nondairy options.

Why Calcium Matters for Your Health

Calcium is the most abundant mineral in your body, with approximately 99% stored in your bones and teeth. Beyond building and maintaining strong bones, calcium plays crucial roles in:

• Heart function and cardiovascular health
• Muscle contraction and relaxation
• Nerve signal transmission
• Blood clotting processes
• Hormone secretion

Insufficient calcium intake can lead to weakened bones, increased fracture risk, and conditions like osteoporosis later in life. That’s why incorporating calcium-rich foods into your daily diet is so important.

1. Seeds: Tiny Nutritional Powerhouses

Seeds are among the most nutrient-dense foods high in calcium available. They’re easy to incorporate into your diet and provide multiple health benefits beyond calcium.

Poppy seeds lead the pack with 127 mg of calcium per tablespoon (9 grams), providing 13% of the Daily Value (DV). Sesame seeds offer 9% of the DV in the same serving size, while chia seeds provide approximately 5% of the DV along with omega-3 fatty acids.

Seeds also deliver substantial amounts of protein, healthy fats, and minerals like copper, iron, and manganese. Try sprinkling seeds on salads, yogurt, oatmeal, or blending them into smoothies for an easy calcium boost.

2. Cheese: A Calcium Powerhouse

Cheese ranks among the best sources of calcium, with varieties offering different amounts. Parmesan cheese tops the list with 242 mg (24% DV) per ounce (28 grams), while softer cheeses like Brie contain about 52 mg (5% DV) per ounce.

The calcium in dairy products is highly bioavailable, meaning your body absorbs it more efficiently than calcium from many plant sources. Cheese also provides high-quality protein, with cottage cheese delivering an impressive 23 grams per cup.

Hard, aged cheeses contain minimal lactose, making them easier to digest for those with lactose sensitivity. However, be mindful of portion sizes, as full-fat cheese can be high in saturated fat, calories, and sodium.

3. Yogurt: Calcium with Probiotic Benefits

Yogurt is an excellent calcium source that also provides beneficial probiotic bacteria. These live cultures support digestive health, immune function, and nutrient absorption.

One cup (245 grams) of plain yogurt contains approximately 30% of the DV for calcium. Low-fat varieties may contain even more, with about 31% of the DV per cup. Yogurt also supplies phosphorus, potassium, and B vitamins.

While Greek yogurt offers extra protein, it contains less calcium than regular yogurt due to the straining process. For maximum calcium intake, choose regular plain yogurt and add your own fresh fruit for natural sweetness.

4. Sardines and Canned Salmon: Calcium from Edible Bones

Small fish with edible bones are exceptional foods high in calcium. A 3.75-ounce (92-gram) can of sardines provides 35% of the DV, while 3 ounces (85 grams) of canned salmon with bones delivers 18% of the DV.

These oily fish offer additional benefits including high-quality protein and omega-3 fatty acids that support heart, brain, and skin health. Despite concerns about mercury in seafood, smaller fish like sardines have very low mercury levels.

Both sardines and salmon contain high amounts of selenium, which may help protect against mercury toxicity. Include these calcium-rich fish in salads, pasta dishes, or enjoy them straight from the can.

5. Beans and Lentils: Plant-Based Calcium Sources

Legumes provide calcium along with fiber, protein, and essential micronutrients including iron, zinc, folate, magnesium, and potassium.

Winged beans are particularly impressive, supplying 244 mg (24% DV) of calcium per cooked cup (172 grams). White beans offer 19% of the DV per cup (179 grams), while other bean and lentil varieties provide 4-5% of the DV per cup.

Regular consumption of beans is associated with numerous health benefits, including lower LDL cholesterol levels and reduced risk of type 2 diabetes. Their high fiber content also promotes digestive health and helps maintain stable blood sugar levels.

6. Almonds: Calcium-Rich Nuts

Among all nuts, almonds contain the highest calcium levels. One ounce (28 grams), approximately 23 almonds, provides 8% of the DV for calcium.

Almonds also deliver 3.5 grams of fiber, healthy monounsaturated fats, protein, magnesium, manganese, and vitamin E per ounce. These nutrients work together to support heart health, blood sugar control, and weight management.

Research suggests that regular nut consumption may help lower blood pressure, reduce body fat, and decrease other metabolic disease risk factors. Enjoy almonds as a snack, add them to salads, or use almond butter as a calcium-rich spread.

7. Whey Protein: High-Quality Calcium Source

Whey protein, derived from milk during cheese production, is exceptionally rich in calcium. A 1.2-ounce (33-gram) scoop of whey protein isolate contains approximately 160 mg of calcium, providing 12% of the DV.

Beyond calcium, whey offers rapidly digested amino acids that promote muscle growth and recovery after exercise. Some studies suggest whey-rich diets may support weight management and improve blood sugar control.

Whey protein is particularly beneficial for athletes, older adults at risk of muscle loss, and anyone looking to increase their protein and calcium intake simultaneously.

8. Leafy Green Vegetables: Plant-Based Calcium Champions

Dark leafy greens are among the healthiest foods with calcium available. Collard greens lead with 268 mg (27% DV) per cooked cup (190 grams), while kale and other greens also provide substantial amounts.

However, calcium absorption from leafy greens varies. Spinach contains oxalates, naturally occurring compounds that bind to calcium and reduce its absorption. Despite being high in calcium, only a small percentage of spinach’s calcium is bioavailable.

For optimal calcium absorption from greens, choose low-oxalate options like kale, collard greens, turnip greens, and bok choy. These vegetables also provide fiber, vitamins A, C, and K, and numerous beneficial plant compounds.

9. Rhubarb: A Unique Calcium Source

Rhubarb offers a unique combination of fiber, vitamin K, and calcium. One cup (122 grams) of raw rhubarb contains 105 mg of calcium, approximately 10.5% of the DV.

Like spinach, rhubarb is high in oxalates, which significantly reduce calcium absorption. Research suggests your body may only absorb about 5% of rhubarb’s calcium content.

Despite limited calcium absorption, rhubarb still contributes to your daily intake and provides prebiotic fiber that supports beneficial gut bacteria. Enjoy rhubarb cooked in healthy desserts or combined with other calcium-rich foods.

10. Fortified Foods: Convenient Calcium Boosters

Fortified foods make meeting your calcium requirements easier and more convenient. Many breakfast cereals contain added calcium, with some providing up to 1,000 mg (100% DV) per serving before adding milk.

Flour and cornmeal are often fortified with calcium, making breads, tortillas, and crackers potential calcium sources. When choosing fortified foods, check nutrition labels to understand exactly how much calcium they provide.

Remember that your body absorbs calcium best when consumed in amounts of 500 mg or less at a time, so spread your calcium intake throughout the day for optimal absorption.

11. Amaranth: Ancient Grain, Modern Nutrition

Amaranth is a nutrient-dense pseudocereal that serves as an excellent calcium source. One cup (246 grams) of cooked amaranth grain provides 116 mg of calcium (12% DV).

Amaranth leaves are even more impressive, containing 276 mg (28% DV) per cooked cup (132 grams), along with substantial amounts of vitamins A and C. The grain itself is rich in folate, manganese, magnesium, phosphorus, and iron.

This gluten-free grain can be cooked like rice, popped like popcorn, or ground into flour for baking. Its mild, nutty flavor makes it versatile for both sweet and savory dishes.

12. Edamame and Tofu: Soy-Based Calcium Sources

Soybeans and soy products offer excellent plant-based calcium options. One cup (155 grams) of cooked edamame provides 8% of the DV for calcium, along with complete protein and your entire daily folate requirement.

Tofu prepared with calcium sulfate contains exceptionally high calcium levels, with over 86% of the DV in just half a cup (126 grams). Check labels to ensure your tofu was prepared with calcium, as not all varieties contain equivalent amounts.

Soy foods also provide isoflavones, plant compounds that may support bone health and offer other potential health benefits. Include edamame as a snack or side dish, and use tofu in stir-fries, soups, and countless other recipes.

13. Fortified Beverages: Drinking Your Calcium

Fortified nondairy beverages allow those who don’t consume dairy to easily meet calcium needs. One cup (237 mL) of fortified soy milk typically contains 20% of the DV, with 6 grams of protein making it nutritionally most similar to cow’s milk among plant-based alternatives.

Almond, oat, rice, and other plant-based milks are often fortified with even higher calcium levels. Always shake fortified beverages well, as calcium can settle at the bottom.

Fortified orange juice can provide up to 35% of the DV per cup (237 mL). These fortified drinks offer convenient calcium options for smoothies, cereal, coffee, or drinking straight.

14. Figs: Naturally Sweet Calcium Source

Dried figs stand out among fruits as an exceptional calcium source. A 1.4-ounce (40-gram) serving provides 6.5% of the DV for calcium, more than most other dried fruits.

Figs also deliver fiber, antioxidants, potassium, and vitamin K—all important for bone health. Their natural sweetness makes them an excellent healthy snack or addition to salads, oatmeal, and baked goods.

While fresh figs contain calcium, dried figs offer more concentrated amounts due to water removal during the drying process. Enjoy them plain or stuff them with cheese or nuts for a calcium-rich appetizer.

15. Milk: The Classic Calcium Source

Milk remains one of the most widely available and affordable calcium sources. One cup (237 mL) of cow’s milk contains 306-325 mg of calcium (approximately 30% DV), depending on whether it’s whole or skim milk.

The calcium in dairy milk is highly bioavailable and efficiently absorbed by your body. Milk also provides protein, vitamin A, vitamin D (in fortified versions), and other essential nutrients.

Goat’s milk offers similar benefits, with 327 mg of calcium per cup (237 mL). Those who can tolerate dairy often find milk one of the easiest ways to meet their daily calcium requirements.

Maximizing Calcium Absorption

Getting enough calcium-rich foods in your diet is important, but ensuring proper absorption is equally crucial. Several factors affect how much calcium your body actually uses:

Vitamin D Is Essential

Vitamin D significantly increases calcium absorption in your intestines. Without adequate vitamin D, your body can only absorb 10-15% of dietary calcium. Ensure adequate vitamin D through sunlight exposure, fortified foods, or supplements if needed.

Spread Intake Throughout the Day

Your body absorbs calcium most efficiently in doses of 500 mg or less. Rather than consuming all your calcium at once, distribute calcium-rich foods across meals and snacks throughout the day.

Consider Food Pairings

Certain nutrients enhance or inhibit calcium absorption. While vitamin D and vitamin K support calcium use, excessive sodium, caffeine, and oxalates can reduce absorption. Balance is key—you don’t need to avoid these substances entirely, just be mindful of excessive intake.

Daily Calcium Requirements by Age and Life Stage

Calcium needs vary throughout life:

• Children (1-3 years): 700 mg daily
• Children (4-8 years): 1,000 mg daily
• Adolescents (9-18 years): 1,300 mg daily
• Adults (19-50 years): 1,000 mg daily
• Women (51+ years): 1,200 mg daily
• Men (51-70 years): 1,000 mg daily
• Men (71+ years): 1,200 mg daily
• Pregnant/Breastfeeding teens: 1,300 mg daily
• Pregnant/Breastfeeding adults: 1,000 mg daily

These recommendations ensure optimal bone health during growth phases, help maintain bone density during adulthood, and protect against bone loss in later years.

Building a High-Calcium Meal Plan

Meeting your calcium needs doesn’t require complicated planning. Here’s a sample day showing how easily you can reach 1,000 mg:

Breakfast: One cup of fortified orange juice (350 mg) and oatmeal topped with almonds and chia seeds (100 mg)

Snack: One cup of yogurt (300 mg)

Lunch: Salad with cooked collard greens (268 mg)

Dinner: Serving of baked salmon with edible bones (180 mg)

Total: Approximately 1,200 mg calcium

This example demonstrates that with thoughtful food choices, you can easily meet or exceed your calcium requirements through whole foods alone.

Calcium for Special Diets

Vegan and Dairy-Free Diets

Those following plant-based diets can meet calcium needs through fortified plant milks, tofu prepared with calcium, leafy greens, beans, seeds, and fortified foods. Focus on low-oxalate greens like kale and collard greens for better absorption.

Lactose Intolerance

People with lactose intolerance can often tolerate hard cheeses, yogurt with live cultures, and lactose-free milk products. Nondairy calcium sources also work well for meeting requirements without digestive discomfort.

Low-Sodium Diets

If you’re watching sodium intake, be mindful that some cheeses and fortified foods contain significant sodium. Choose fresh, whole-food calcium sources like leafy greens, almonds, and low-sodium dairy products.

Signs You May Need More Calcium

Calcium deficiency develops slowly, and symptoms may not appear until the condition is advanced. Warning signs include:

• Muscle cramps, spasms, or aches
• Numbness or tingling in fingers
• Abnormal heart rhythms
• Weak, brittle nails
• Frequent bone fractures
• Dental problems

If you experience these symptoms, consult a healthcare provider. They can assess your calcium status through blood tests and help you develop an appropriate nutrition plan or discuss whether supplementation might be beneficial.

When to Consider Calcium Supplements

While getting calcium from food sources is ideal, supplements may be appropriate for some individuals. Consider discussing supplementation with your healthcare provider if you:

• Cannot meet calcium needs through diet alone
• Have been diagnosed with osteoporosis or osteopenia
• Are at increased risk for bone loss
• Have conditions affecting calcium absorption
• Are postmenopausal
• Follow a restricted diet

If your doctor recommends calcium supplements, they’ll help you determine the appropriate type and dosage. Never start supplementation without professional guidance, as excessive calcium intake can have adverse effects.

Frequently Asked Questions

Can you get too much calcium?

Yes, excessive calcium intake—typically from supplements rather than food—can cause constipation, kidney stones, and may interfere with absorption of other minerals like iron and zinc. The upper limit for calcium is 2,500 mg daily for adults up to age 50, and 2,000 mg for those over 50.

What depletes calcium from the body?

Factors that can reduce calcium levels include insufficient vitamin D or magnesium, excessive sodium or caffeine intake, certain medications, smoking, excessive alcohol consumption, and parathyroid gland disorders. Maintaining a balanced diet and healthy lifestyle helps preserve calcium levels.

Is calcium from plants as good as calcium from dairy?

While dairy calcium is generally more bioavailable, many plant sources provide excellent calcium that your body can use effectively. Low-oxalate vegetables, fortified foods, and calcium-set tofu offer highly absorbable calcium comparable to dairy sources.

Do you need to take calcium and vitamin D together?

Vitamin D enhances calcium absorption, so having adequate vitamin D is crucial when consuming calcium-rich foods. However, you don’t need to consume them simultaneously—maintaining sufficient vitamin D levels overall is what matters most.

The Bottom Line

Calcium is a vital mineral that supports bone health, muscle function, nerve signaling, and cardiovascular health throughout your life. While dairy products are well-known calcium sources, numerous plant-based and nondairy options can help you meet your daily requirements.

From seeds and leafy greens to fortified beverages and fish with edible bones, the variety of calcium-rich foods available ensures everyone can find options that fit their dietary preferences and needs. By incorporating several of these 15 high-calcium foods into your daily diet and ensuring adequate vitamin D intake, you can easily meet your calcium needs for optimal health.

Remember that calcium absorption depends on various factors including vitamin D status, overall diet composition, and how you distribute intake throughout the day. Focus on whole food sources, spread consumption across meals, and maintain a balanced diet for the best results.

If you have concerns about meeting your calcium needs or questions about whether supplementation is appropriate for you, consult with a healthcare provider or registered dietitian for personalized guidance.

Sources:

• National Institutes of Health Office of Dietary Supplements – Calcium Fact Sheet
• PubMed Central – National Institutes of Health
• USDA FoodData Central – Nutritional Database
• FDA – Daily Value on Nutrition Labels
• British Journal of Nutrition – Cambridge University Press
• ScienceDirect – Scientific Research Database