Here’s a list of the 10 most calcium-dense foods for those looking to get their daily recommendation of 1,000 to 1,300 mg!
You may be surprised to know that MOST of them don’t contain any dairy!
So no matter what your diet, allergies, or restrictions – there’s something here for everyone.
Let’s all get strong bones together!
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Believe it or not, broccoli is one of the most calcium-rich foods out there…and it’s also an incredibly versatile vegetable! You can roast it (olive oil and salt), steam it, toss it in a stir-fry, basically whatever you want! I personally love to make Keto broccoli salad with it.
Serving size: 1 cup (156 g), cooked
Calcium: 62 mg
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Chia seeds may be tiny, but they pack a huge punch when it comes to calcium. Because they’re so small, you can easily add them to all kinds of stuff – from yogurt, to smoothies, toast, oatmeal, or a breakfast bowl!
Serving size: 2 tablespoons (24 g)
Calcium: 179 mg
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This one’s not complicated – orange juice is delicious! And when it’s fortified with calcium, it’s extra nutritious as well. Just check for the “fortified” label.
Serving size: 1 cup (240 ml)
Calcium: 349 mg
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Never tried bok choy? Consider this your wake-up call. It’s a green leafy vegetable that you can substitute for lettuce or spinach (especially in soups and stir-fries), and it’s got tons of calcium too!
Serving size: 1 cup (170 g), cooked
Calcium: 158 mg
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I know you’re shocked (just kidding – we’ve all known this since we were kids!) – cheddar cheese is high in calcium! And it’s delicious, too.
Serving size: 1 oz (28 g)
Calcium: 202 mg
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Ok, it doesn’t taste as good as cheddar cheese, but Kale has tons of calcium (and iron too) – no wonder it still holds the distinction of being a “superfood.”
(For what it’s worth, cooking kale gives you more calcium per serving, so I’d recommend doing so if you want to boost your calcium intake.)
Serving size: 1 cup (130 g), cooked
Calcium: 177 mg
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Almonds are crunchy and delicious, and they’ve got a surprising amount of calcium too. (In addition to vitamin E, fiber, and magnesium.) Grab a handful and chow down!
Serving size: 1 oz (28 g)
Calcium: 76 mg
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I eat yogurt (usually Greek yogurt, but I’m not picky) for breakfast almost every morning. It’s delicious, you can sweeten plain yogurt with just a hint of honey, and it has a TON of calcium – 488 mg per cup! If you don’t already eat yogurt every morning, I’d recommend giving it a try – a little granola or cereal mixed with it can go a long way.
Serving size: 1 cup (245 g)
Calcium: 488 mg
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Ok, before you decide I’m crazy, just please know that sardine bones are edible – this isn’t a choking scenario. And their bones (like most bones) are packed with calcium, in addition to the other benefits of sardines like omega-3 fatty acids and that delightful fishy breath. (Ok, kidding about the last one.)
Serving size: 3 oz (85 g)
Calcium: 325 mg
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The #1 food for calcium, probably surprisingly to all of us, is NOT milk in any of its forms – it’s Tofu! Tofu on its own is amazing for calcium, but when it’s been set with calcium sulfate, things get to another level entirely. Especially if you’re following a plant-based diet and therefore struggle to get calcium from the usual dairy sources…tofu is your best friend.
Serving size: 1/2 cup (126 g)
Calcium: 861 mg
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