Calcium is a mineral that plays important roles in the body, such as regulating nerve function and providing structure to the bones and teeth.
If you’re trying to boost your calcium intake, consuming calcium-rich foods can help. Milk is a major source of calcium in many people’s diets, providing 306 milligrams of calcium per cup, or 23.5% of the Daily Value (DV).
However, many other foods contain calcium, some providing more than milk.
Yogurt is a fermented dairy product rich in essential nutrients like calcium, protein, and vitamin B12. One cup of yogurt contains 415 milligrams of calcium, or 32% of the DV.
Studies show that children and adults who regularly eat yogurt have higher intakes of calcium, magnesium, potassium, and vitamin D. Yogurt consumers are also more likely to meet nutrient intake recommendations for calcium, magnesium, and potassium than nonconsumers.
A 3.75-ounce can of sardines with bones contains 351 milligrams of calcium, or 27% of DV.
The bones found in canned sardines are soft and safe to eat. Choosing sardines that contain bones is a better option for people trying to boost their calcium intake, as fish bones are a natural source of readily-absorbed calcium.
Sardines are also an excellent source of B12 and selenium, with the same serving providing 343% of the DV for B12 and 88% for selenium. The body needs vitamin B12 for neurological function, red blood cell production, DNA synthesis, and metabolism. Selenium is essential for immune and thyroid function.
Sardines also contain high levels of the omega-3 fatty acids EPA and DHA, which have powerful antioxidant and anti-inflammatory properties.
Kefir is a fermented yogurt drink with impressive health-promoting properties. A 1-cup serving of kefir contains 316 milligrams of calcium, or 24% of the DV.
Kefir contains other nutrients, such as protein and vitamin A, and is a good source of probiotics, live microorganisms that may improve digestive health. Probiotics lower intestinal inflammation markers, support the growth and function of beneficial bacteria, and promote a balanced gut environment.
Tofu is a nutritious soy-derived product that’s high in calcium. Some tofu is made with calcium salts, such as calcium sulfate, which help firm up the tofu and boost its calcium content.
A half-cup of firm, calcium-set tofu contains 861 milligrams of calcium, or 66% of the DV. Tofu is a popular protein source for people following plant-based diets. It also provides minerals that tend to be low in many vegetarian and vegan diets, like selenium, zinc, and iron.
Some juices are fortified with calcium, meaning it’s added during the manufacturing process. Fortified foods help improve the public’s dietary intake of certain nutrients, like calcium, by putting the nutrient in an accessible, easy-to-consume food source.
One cup of fortified orange juice contains 349 milligrams of calcium, or 27% of the DV. Orange juice is also an excellent source of vitamin C, with the same serving covering over 400% of the DV. Vitamin C is a powerful antioxidant in the body. It’s needed for collagen production, immune function, and more.
Sesame seeds are tiny but packed with nutrients like magnesium, copper, iron, thiamine, zinc, and calcium.
A quarter-cup serving of dried sesame seeds contains 351.2 milligrams of calcium, or 28% of the DV. The same serving covers 30% of your daily needs for magnesium, a mineral required for blood pressure and blood sugar regulation, stress response, and building and maintaining strong bones.
Soy milk is often fortified with calcium, making it a good calcium source for people who don’t drink dairy milk. A cup of fortified soy milk may contain up to 500 milligrams of calcium, or 38.5% of the DV.
Soy milk is also a good source of protein, a nutrient lacking in plant-based options like almond milk and coconut milk. A cup of soy milk contains about 8 grams of protein, which can help people following plant-based diets meet their daily protein needs.
A cup of shredded mozzarella cheese contains 566 milligrams of calcium, or 43.5% of the DV. Mozzarella is also rich in protein, with the same serving providing 24.9 grams of protein.
Protein helps slow your digestion, which helps you feel full after eating and slows the absorption of sugar into your bloodstream. Adding protein-rich foods, like mozzarella, to meals and snacks can help you maintain your ideal body weight and regulate blood sugar levels.
Canned salmon is another seafood product that’s packed with calcium.
A 454-gram can of canned salmon contains 967 milligrams of calcium, or 74.3% of the DV. Like sardines, the bones in canned salmon are soft and safe to eat, providing an excellent source of calcium that your body can easily absorb.
Canned salmon is also packed with protein and other nutrients essential to health, like vitamin B12, selenium, and zinc.
Parmesan is a hard, salty cheese that’s a great source of calcium. An ounce of parmesan contains 335 milligrams of calcium, or 25.7% of the DV.
Parmesan cheese is lower in lactose (milk sugar) than soft cheeses like mozzarella. It may be a better option for people who are sensitive to lactose and experience symptoms like gas and bloating after eating high-lactose foods.
Lamb’s quarters is a wild-growing green that’s very high in calcium. A 100-gram serving of raw lamb’s quarters contains 309 milligrams of calcium, or 23.7% of the DV. It’s also a good source of potassium, a mineral needed for healthy blood pressure control.
Lamb’s quarters are higher in minerals like calcium than other more commonly consumed greens, such as spinach.
Like juices, many breakfast cereals are fortified with calcium. Depending on the type, fortified breakfast cereal can provide 100-1,000 milligrams of calcium, or 10-100% of the DV per serving.
Fortified cereals high in calcium are a good choice for people on a tighter budget who have increased calcium needs, as cereals are shelf-stable and affordable.
Like soy milk, almond milk is commonly fortified with minerals like calcium. One cup of Almond Breeze Unsweetened Original Almond Milk contains 450 milligrams of calcium, or 35% of the DV.
If you’re following a plant-based diet, choosing fortified almond milk can help you meet your daily calcium needs. Almond milk is a safe option for people with lactose intolerance and dairy allergies.
Cheddar is a popular cheese that’s packed with nutrients, including calcium. A 2-ounce serving of cheddar cheese contains 398 milligrams of calcium, or 30.6% of the DV.
Cheddar also provides other critical nutrients, like protein and vitamin A. Vitamin A is required for vision, reproductive health, immune function, and normal growth and development. A 2-ounce serving of cheddar cheese covers 16.3% of your daily needs for vitamin A.
Collard greens are a cruciferous vegetable exceptionally high in calcium. A 1.5-cup serving of cooked collard greens provides 402 milligrams of calcium, or 30.9% of the DV.
Collard greens are also high in fiber, which is important for digestive health, as well as vitamin C, magnesium, and B vitamins.
Ricotta cheese is a creamy dairy product that’s rich in calcium. A cup of ricotta cheese provides 507 milligrams of calcium, or 39% of the DV.
Ricotta cheese is also high in protein, selenium, phosphorus, and several B vitamins.
