25 Calcium-Rich Foods That Will Boost Your Bone Health

In order to maintain a healthy balanced diet, foods rich in calcium should be consumed.
In order to maintain a healthy balanced diet, foods rich in calcium should be consumed.( Source : pinterest )

Calcium is one of the most profuse minerals found in the human body, and it may surprise you to know that almost 99 percent of the calcium found inside the body is placed in the structure of the bones and teeth.

It is recommended to intake at least 1,000 mg of calcium on a daily basis. It is impossible for the body to make calcium on its own; hence one must rely on calcium-rich foods. The following are 25 calcium-rich foods to introduce into your diet:


1. Sardines

Sardines travel from sea to ocean throughout the world.
Sardines travel from sea to ocean throughout the world.( Source : facebook )

Sardines is a small upper-zone fish with high nutrients and are rich in high protein, including healthy fats and micronutrients like vitamin B12, selenium, and phosphorus. Sardines are free from toxicity like other seafood, due to the low mercury levels present in them.

You can get 351 milligrams of calcium from just 3.75 ounces or ninety-two grams can of Atlantic sardines, which equals thirty-five percent of your daily value intake.

2. Kefir

Kefir milk are prepared by fermenting kefir grains, traditionally used a probiotic drinks.
Kefir milk are prepared by fermenting kefir grains, traditionally used a probiotic drinks.( Source : fermentingforfoodies )

Kefir is a refined, distilled milk drink, that originates from the hilly areas that separate Asia and Europe. Its consistency is similar to that of a yogurt, but slightly thinner than that.

This milk is an excellent source of calcium, contains more than 50 species of gut-helping probiotic bacteria, and contains other nutrients. You can simply obtain 390 milligrams of calcium from one cup of store-purchased whole kefir milk, which equals to your 30 percent of the daily value.

3. Leafy Greens

Collard greens is a superfood with all the micronutrients, antioxidants, and disease-fighting compinds present in it.
Collard greens is a superfood with all the micronutrients, antioxidants, and disease-fighting compinds present in it.( Source : danielsplate )

Green, leafy vegetables are a must for the body as they help with many health conditions. Many green leafy vegetables are rich in calcium, particularly collard greens, kale, and spinach.

A person gets exactly 255 milligrams of calcium from about 190 grams of cut collard greens, which equals about 27 percent of the daily value. They are also rich in vitamins A, C, iron, magnesium, and potassium and are good for the skin, eyes, weight, and overall health.

4. Milk

Milk is another great source of calcium usually consumed with oats or cereals in breakfast.
Milk is another great source of calcium usually consumed with oats or cereals in breakfast.( Source : milkymist )

Milk is an outstanding source of calcium. Just one cup of whole cow milk provides 300 milligrams of calcium, and in the case of nonfat milk, the calcium content reaches 325 milligrams. This dose of calcium equals about 30 percent of the daily value.

There is a difference between milk produced from cows grazing on grass and that which comes from factory-farm cows, as the former milk contains greater levels of heart-healthy, fat-soluble vitamins as compared to the latter.

5. Yogurt

Yogurt has probiotics that makes it a great option for breakfast, filled with fruits.
Yogurt has probiotics that makes it a great option for breakfast, filled with fruits.( Source : spicecravings )

According to a study, 200 grams of sugar-less, whole-milk Greek yogurt, which is about one cup, includes around 200 milligrams of calcium, which meets 20 percent of the daily value.

Dairy products that are unprocessed, or fermented are favorable for gut health due to the presence of probiotics they provide. Probiotics also help enhance the immune system. Yogurts are also rich in protein and other vitamins and render protection to the bones and teeth as well.

6. Tofu

Tofu can be eated alone or you can consume it with a bowl of hot steamed rice.
Tofu can be eated alone or you can consume it with a bowl of hot steamed rice.( Source : nytimes )

Tofu is a good source of protein, and micronutrients, including manganese, calcium, and selenium. Frequent intake of tofu helps improve the skin and hair, develops energy, and helps regulate a healthy weight.

Due to the high level of isoflavones present in it, research has associated it with minimizing the risk of several age- and lifestyle-related diseases. You can easily obtain 201 milligrams of calcium from 3.5 ounces of tofu, which equals 20 percent of your daily value.

7. Cheese

Homemade feta cheese is used in many dishes ranging from main course to dessert.
Homemade feta cheese is used in many dishes ranging from main course to dessert.( Source : larderlove )

Cheese is another excellent source of calcium, an important nutrient for healthy bones and teeth, wound healing, blood clotting, and others. Cheese can have different variants, and most of them are abundant in calcium, except for some soft cheeses like Brie.

Feta cheese is, in fact, easy to digest and has fewer allergenic and inflammatory elements than cheeses produced from cow’s milk. One can gain 140 milligrams of calcium, which is about 14 percent of the daily value of one serving of feta cheese.

8. Beans and Lentils

Lentils when consumed on a daily basis provide strength to the bones.
Lentils when consumed on a daily basis provide strength to the bones.( Source : loveandlemons )

Beans and lentils both belong to the family of legumes. Legumes are generally high in fiber, folate, iron, calcium, potassium, magnesium and low in fat. They can be an excellent replacement for meat, which has more fat and cholesterol.

182 grams, or one cup, of prepared navy beans contains exactly 126 milligrams of calcium, which meets 13 percent of the daily average value. Lentils and beans are good for digestion, heart health, and managing blood sugar levels.

9. Whey Protein

Whey protein are the best supplement rich in protein, calcium and many other nutrients.
Whey protein are the best supplement rich in protein, calcium and many other nutrients.( Source : therealfooddietitians )

Study tells that one normal scoop, or about 28 grams, of whey protein powder contains around 95 milligrams of calcium, which reaches about 9 percent of the daily value. The ingredients present in the whey protein provide essential amino acids.

Whey protein is the best-studied supplement throughout the world and is recognized as an excellent source of protein, calcium, and many other vital nutrients. It helps to improve muscle growth, lower blood pressure, assist in treating Type 2 diabetes, and others.

10. Seeds

Seeds can be consumed as a dressing on salad or as by mixing with water.
Seeds can be consumed as a dressing on salad or as by mixing with water.( Source : elizabethrider )

Seeds such as flax seeds, Chia seeds, Hemp seeds, and sesame, are great sources of healthy fats, vegetarian protein, fiber, antioxidants, and minerals such as calcium, zinc, and plant iron.

The high amount and diversity of nutrients help to reduce the risk of heart disease and type-2 diabetes and regulate blood pressure and cholesterol levels. One tablespoon of dried sesame seeds has around 88 milligrams of calcium, which is 9 percent of the daily average value.

11. Amaranth

Amaranth is a highly nutritional seed, that comes from a tall green and purple, red flower.
Amaranth is a highly nutritional seed, that comes from a tall green and purple, red flower.( Source : draxe )

Amaranth is a rich source of fiber. It makes a person full, supports digestive health, blood pressure, and cholesterol, and minimizes the storage of sugar in the body. Amaranth is an excellent source of iron, calcium, vitamin C, phosphorous, selenium, and magnesium.

Around two hundred and forty-six grams of cooked amaranth grain contain about 116 milligrams of calcium, which is about twelve percent of the daily value requirement.

12. Edamame

Edamame are soy beans picked when they are young and green.
Edamame are soy beans picked when they are young and green.( Source : acouplecooks )

Edamame is a tasty, immature soybean that can also be a great low-calorie snack option. They are high in healthy fiber, vitamin K, and antioxidants. The food is associated with reducing the risk of heart disease, enhancing the blood lipid profile, reducing fats, and others.

Edamame is green in color, whereas normal soybeans are light brown, tan, or beige in color. You can easily gain 155 milligrams of calcium from one cup of cooked edamame beans, which is about 8 percent of the daily value.

13. Almonds

It is best if you soak almonds overnight and consume it first in the morning.
It is best if you soak almonds overnight and consume it first in the morning.( Source : nuthut )

Almonds are rich sources of antioxidants, fiber, vitamin E, and protein. The nutrient-loaded nut can be accompanied by any diet due to its versatile nature and several health benefits linked to it.

For people with diabetes, almonds help maintain blood sugar levels after meals. 74 milligrams of calcium can be derived from one ounce of almond, which is about 7 percent of the daily value.

14. Okra

Okra aka ladyfinger are green vegaetable with slippery consistency rich in calcium and other nutrients.
Okra aka ladyfinger are green vegaetable with slippery consistency rich in calcium and other nutrients.( Source : everwilde )

The high-fiber food Okra’s half nutrition is soluble fiber in the form of gums and pectin. Around 80 grams of cooked okra contain about 62 milligrams of calcium, which equals 6 percent of the daily average value needed by the human body.

Vitamins such as A and C, as well as antioxidants present in the okra, help to minimize the risk of critical health conditions such as cancer, diabetes, stroke, and heart disease.

15. Figs

Figs does not stay fresh for long, that is why they are dried and stored for long.
Figs does not stay fresh for long, that is why they are dried and stored for long.( Source : com )

Figs are a nutritious fruit that is also a great source of both calcium and potassium. These minerals, help increase the density of bones.

The nutritional value of figs changes when eaten raw or dried. 100 grams of raw figs provide 35 milligrams of calcium, which is 4 percent of the daily value, whereas dried figs provide 162 milligrams of calcium, which is 16 percent of the daily value.

16. Sweet Potatoes

Sweet potatoes are tasty as well as nutritional vegetable.
Sweet potatoes are tasty as well as nutritional vegetable.( Source : thekitchn )

Sweet Potatoes are nutritious foods loaded with vitamin A, vitamin C, manganese, calcium, antioxidants, and fiber. They also include some anticancer elements and may also help improve immune function, eye health, reproductive systems, and others.

Sweet potatoes are sweet root vegetables that are widely grown and consumed worldwide. They come in a variety of sizes and colors, ranging from orange, white, and purple. About 100 grams of potatoes contain 30 milligrams of calcium.

17. Prickly Pears

Prickly pears fruit develop later after the flower is bloomed on top of cactus.
Prickly pears fruit develop later after the flower is bloomed on top of cactus.( Source : britannica )

Prickly pear is a fruit as well as a vegetable from the cactus plant. It is among the few plants that can be categorized as both. Each fruit is loaded with rich dietary fiber, potassium, calcium, magnesium, copper, polyphenols, betalains, vitamin C, and others.

Usually grown at the tip of the cactus plant, the red fruit can be eaten either raw or cooked. Each 100-gram prickly pear contains about 56 milligrams of calcium.

18. Eggs

Eggs, in particular boiled eggs are a great breakfast mea.
Eggs, in particular boiled eggs are a great breakfast mea.( Source : tasteofhome )

Eggs are one of the most widely recognized breakfast items, loaded with calcium up to 50 milligrams per 100 grams of boiled eggs. Apart from calcium, eggs are rich in many other vitamins.

Just by consuming two eggs per day, you can cover about 10–30 percent of the vitamin requirement for the human body.

19. Mulberries

Mulberries are juicy, sweet and sour fruit that is rich in vitamin C, and minerals.
Mulberries are juicy, sweet and sour fruit that is rich in vitamin C, and minerals.( Source : instagram )

Mulberries are another fruit that is rich in calcium. About 100 grams of mulberries contain about 39 milligrams of calcium. The fruit contains iron and vitamin C, and eating them frequently helps to boost digestive health, regulate blood sugar levels, improve skin health, and many others.

The association of vitamin K, calcium, and iron present in this fruit is a great combination for developing strong bones and tissues, reversing the degradation of damaged bones.

20. Orange

Orange, the citrus fruit is loaded abundant calcium when forfited into juice.
Orange, the citrus fruit is loaded abundant calcium when forfited into juice.( Source : facebook )

Orange is a nutritional powerhouse loaded with many vitamins and minerals. 90 grams of oranges contain about 55 milligrams of calcium, which equals 6 percent of the daily requirement.

Fruits are not highly rich in calcium; however, some fruit juices are fortified. This means that the juice contains added calcium, and in fact, fortified orange juice has 349 milligrams of calcium, which is higher than a single glass of milk.

21. Bok Choy

Bok Choy, a Chinese cabbage is rich in vitamin C as well as calcium.
Bok Choy, a Chinese cabbage is rich in vitamin C as well as calcium.( Source : facebook )

Bok Choy, also called pak choy is a type of Chinese cabbage that is rich in nutrients and low in carbs. As a result, it is a great, healthy option.

It is high in fiber, vitamin C, Vitamin K, beta-carotene, calcium, iron, and magnesium. One can derive 75 milligrams of calcium from one cup of raw, chopped bok choy. Cooked bok choy has a higher calcium content, up to 158.1 milligrams, which equals 12 percent of the daily value.

22. Canned Salmon

Canned Salmon has more calcium content than a normal fresh salmon.
Canned Salmon has more calcium content than a normal fresh salmon.( Source : instagram )

Apart from a few dairy products, you can obtain calcium from canned salmon, the best dietary source of calcium. Only 3 ounces of this canned salmon contain about 181 milligrams of calcium. The vitamin D present in the fish helps absorb the calcium effectively.

Salmon is a great source of omega-3 fats, which are heart-healthy fats important for the promotion of healthy brain development in babies. It is also rich in proteins and vitamins, including B and D.

23. Kale

Kale offers a range of health benefits for thw whole body.
Kale offers a range of health benefits for thw whole body.( Source : instagram )

Kale is a green, leafy vegetable that belongs to the family of cruciferous vegetables. They are rich in fiber, antioxidants, vitamin C, vitamin K, beta-carotene, and calcium. They are beneficial for eye health, weight management, heart health, and more. You can enjoy it either cooked or raw.

100 grams of Kale provide around 250 mg of calcium, which is significantly higher than whole milk, which has 110 mg of calcium per 100 grams.

24. Beet Greens

The leaves of the beet root are called beet greens.
The leaves of the beet root are called beet greens.( Source : facebook )

Beet greens are the deep red colored leaves that grow on beetroots. Green leaves and stems have a slightly sweet and earthy flavor. Beet greens are abundant in Vitamin K, copper, manganese, iron, and calcium. With no fat or cholesterol, you can maintain a healthy weight.

100 grams of beet greens contain about 117 milligrams of calcium. The vitamin D present helps in the development of strong teeth and promotes enamel, which prevents cavities.

25. Cooked Spinach

Some vegaetables lose their nutrient when cooked, but spinach has more calcium when cooked then raw.
Some vegaetables lose their nutrient when cooked, but spinach has more calcium when cooked then raw.( Source : facebook )

Spinach is a nutritional green vegetable that has been proven to improve health in many different ways. It is said to reduce oxidative stress, enhance eyesight, and aid in preventing heart disease and even cancer. The leafy green is a rich source of vitamin K, magnesium, calcium, and phosphorus.

Around three cups of uncooked spinach contain 90 milligrams of calcium, whereas, one cup of boiled, drained, salt-less spinach contains about 244.8 milligrams of calcium.

What are the health benefits of Calcium?

No need to rely on calcium tablet, try these foods rich in calcium to receive its benefits.
No need to rely on calcium tablet, try these foods rich in calcium to receive its benefits.( Source : facebook )

Calcium is a crucial nutrient for the functioning and development of the human body. Calcium plays a very important role in the improvement of bone, heart, muscle, and nerve coordination.

There are many fruits, vegetables, and even meats that have even more calcium content than milk.

The following are the benefits of Calcium:

1. Promotes Bone Health

Calcium and Vitamin D are vital nutrients essential for the development of strong, and wide bones.

The consumption of calcium is highly recommended during adolescence and in the early 20s when the bones are at their highest density.

2. May Reduce the Risk of Cancer

Research has supported their argument that consumption of calcium-rich foods may help prevent the risk of some types of cancer, such as colon and rectal cancer.

However, a calcium supplement is not recommended for the treatment, and one should rely on calcium-rich foods for better improvement.

3. Maintains Weight

It is believed that eating foods rich in calcium is linked to maintaining weight. The calcium helps to combine the fat from the digestive system and release it through stool, possibly removing excess fat from the body.

4. Boost Heart Health and Blood Pressure levels

Calcium helps to ease the muscle tissues available in the veins and arteries. It is also effective in preventing blood clotting and maintaining the right blood pressure level.

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