26 Foods High in Calcium for Healthy Bones & Teeth

Calcium is the most abundant mineral in the body, but that doesn’t necessarily mean everyone is getting enough of it in their diet. Calcium is essential for a healthy heart, bones, blood, and more. If you’re concerned about getting enough calcium to strengthen your bones and protect yourself against osteoporosis, there are many foods you can add to your diet today.

26 Foods High in Calcium- good for more than just healthy bones.

Almonds

Nuts and seeds aren’t the first thing most people think of when they’re looking to increase their calcium intake. But think again: a half-cup serving of tasty almonds contains 183 milligrams of calcium, or 18% of the recommended value for the day. In addition to helping strengthen your bones, almonds promote weight loss, colon health, and heart health.

Serving Size (1/2 cup), 183 milligrams of calcium (18% DV), 412 calories.

Sesame Seeds

Sesame seeds are known for the delightful taste and subtle texture they bring to many meals. But you might not have known that a tablespoon of these tiny seeds can provide you with an impressive 88 milligrams of calcium. Sesame seeds are also a viable source of several other nutrients and minerals including copper, manganese, iron, and fiber. Start experimenting with new ways to use them in your cooking.

Serving Size (1 tablespoon), 88 milligrams of calcium (9% DV), 52 calories.

oranges

Oranges

The vitamin C in oranges is good for your immune system, but oranges are also an incredible source of bone-strengthening calcium. Fresh-squeezed orange juice is a great way to start your day, but for the most health benefits, consume the entire orange (minus the peel, of course). One orange accounts for about 6% of the calcium the average person needs for the day.

Serving Size (1 orange), 60 milligrams of calcium (6% DV), 62 calories.

Quinoa

Quinoa is widely considered to be a grain, but it’s actually a type of seed. Whatever the case, quinoa is a great food to add to your diet, especially if you’re concerned about getting enough calcium from a non-dairy source. One cup provides your body with 80 milligrams of essential calcium, or about 8% of what the average person needs per day. In addition to strengthening your bones and preventing osteoporosis, quinoa has been shown to increase stamina, promote healing, and reduce the frequency of migraines.

Serving Size (1 cup), 80 milligrams of calcium (8% DV), 626 calories.

Skim Milk

Milk is the go-to beverage when calcium is a concern. Many people are unsure whether they’re getting the same amount of calcium with skim milk as they would with 1%, 2%, or whole milk. Since calcium is not contained in the fat portion of milk, none of the calcium is lost when the fat is removed, as in skim milk. So feel free to drink up in order to strengthen your bones and prevent osteoporosis.

Serving Size (1 cup), 306 milligrams of calcium (31% DV), 83 calories.

Kale

You might think of kale as little more than a garnish, but as it turns out, just a cup of healthy raw kale contains 90 milligrams of calcium, adding up to about 9% of the daily recommended value. If you’re not sure how to eat an entire serving of these delicious dark greens, start by tossing a handful into your salad. You can also add it to soups, put it on a burger, or sauté it with olive oil and garlic as a fantastic side dish.

Serving Size (1 cup), 90 milligrams of calcium (9% DV), 34 calories.

Chia Seeds

The ancient Chia seed is a super food that has helped the health of many generations and cultures. They provide numerous health benefits, including reducing blood pressure, reducing arthritis pain, promoting weight loss, and more. The big surprise might be that Chia seeds are also a great source of calcium. A mere tablespoon provides 8% of the recommended daily value of bone-strengthening calcium. Even the word “Chia” is from the ancient Mayan word for strength.

Serving Size (1 tablespoon), 80 milligrams of calcium (8% DV), 70 calories.

spinach

Raw Spinach

When enjoying a healthy salad or sandwich, opt for dark, leafy greens such as spinach instead of the lighter iceberg lettuce. If you do, you’ll notice an instant increase in flavor, but what you might not realize is that you’re adding piles of nutrients and minerals to your diet as well. Raw spinach is high in vitamin A, vitamin K, fiber, potassium, and calcium, making it a super food that benefits nearly every aspect of your health.

Serving Size (1 cup), 90 milligrams of calcium (9% DV), 34 calories.

Blackstrap Molasses

Don’t be thrown off by its sweet flavor; you can enjoy delicious blackstrap molasses as part of a healthy, calcium rich diet. A tablespoon of molasses provides 40 milligrams of calcium to your diet, so add it to your cereal, toast, milk, and warm water to enjoy a uniquely sweet treat that’s also high in iron and magnesium.

Serving Size (1 tablespoon), 40 milligrams of calcium (4% DV), 58 calories.

Sardines

Sardines often come packed in a tin, which is appropriate because these little fish are packed with all kinds of vitamins and nutrients. Sardines have been demonstrated to prevent certain cancers, reduce inflammation, lower cholesterol, and promote bone health. They have a high calcium content, making them a great addition to your diet if you’re looking to protect yourself from degenerative bone disease and osteoporosis.

Serving Size (3 oz. canned in oil, with bones),325 milligrams of calcium (33% DV), 185 calories.

Soy Milk

Many people switch from regular milk to soy milk because of the incredible health benefits of soy. Soy milk has as much calcium as skim, 2%, and whole milk, but its soy content brings several other health benefits to the table, including prevention of certain cancers, promoting weight loss, and lowering cholesterol. Also, soy can help accelerate your body’s absorption of calcium, making soy milk an ideal addition to a high calcium diet.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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8 Comments

  1. Anthony says:

    I want a name brand juice that has the most calcium

  2. Anthony says:

    I want brand name juice that has the most calcium

  3. Dave says:

    So…. I want to know what’s best…. I can’t do soy or milk, I heard it has to many problems. I want to take almonds with oatmeal, but I want to know what’s better than that. Milk is nothing compared to Almonds. I overheard Hemp Milk is really good, but to expensive.

  4. Oscar Banzi says:

    I have fracture to my wrist, I want to know the kind of foods which will enable to strength my joint

  5. P Tomlinson says:

    A serving size of quinoa cooked is 223 calories. You wouldn’t eat 1 cup of uncooked (which would equal a whole lot more than a serving size, so not 625 calories.

  6. Laurie says:

    My bottle of blackstrap molasses says it has 20% calcium in 1 tbls. Why the discrepancy between that and what you say here?

  7. Bro says:

    Soy milk and Soy is GMO product, extremely dangerous for your health. New study links Soy milk with Breast Cancer!

  8. J says:

    Laurie,
    Regarding the molasses, another site stated 172mg/Tbsp. Based on a need of 1,000 mg of Calcium/day, that is 17.2% which is close to 20%. Pretty good source. Meeting our needs for calcium without supplements isn’t too difficult if you do your homework. I do a small amount of cheese without drinking milk. Calcium supplements really constipate me severely so I’m looking to stay away from them. They are pretty controversial and expensive.

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