Food With High Calcium Content

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Studies show that calcium is important to maintaining healthy bones and teeth. Beyond this, it is also important for: muscle function, nerve signaling, and blood pressure regulation. Calcium deficiency may also have a negative impact on bone health, as bone strength increases with greater amounts of calcium (1). However, getting enough calcium in your diet is not always simple. Foods high in calcium include dairy products and dark green vegetables such as kale or broccoli.

Food With High Calcium Content

While many supplements are available, scientists recommend that at least half of your calcium intake should come from your diet.  

These eight foods are some of the best sources of calcium available:

  1. Dairy products
    Products like milk, yogurt, and cheese are rich in calcium and also tend to be the best absorbed sources of it. Calcium is not absorbed as well from plant and fortified foods.
  2. Soybeans 
    Dry-roasted soybeans are a good source of calcium. A half-cup contains 230 mg of calcium, making them an excellent source of calcium for those who follow a vegan diet.
  3. Dark Green, Leafy Vegetables 
    Cooked kale, spinach, and collard greens are all good calcium sources. Collard greens having the highest amount: a half-cup provides 175 mg of calcium.
  4. Calcium-Fortified Foods
    Orange juice and cereals are often fortified with calcium. Calcium citrate malate is a well-absorbed form found in some fortified juices. There are also fortified cereals that provide as much as 1,000 mg of calcium per serving.
  5. Canned Salmon
    Aside from dairy products, canned salmon is one of the best dietary sources of calcium. Just 3 ounces of canned salmon provides 181 mg. Salmon also contains Vitamin D, which helps your body absorb more calcium.
  6. Figs 
    Five dried or fresh figs provide your body with 135 mg of calcium. Papayas and oranges are two other fruits high in calcium.
  7. Flour Tortillas
    Good news for carb lovers: one 10-inch flour tortilla provides you with 90 mg of calcium.
  8. Canned Baked Beans
    Four ounces of canned baked beans contain 160 mg of calcium. Beans also contain a lot of fiber.

Foods Highest in Calcium

A block of tofu

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#1: Firm Tofu

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
1721mg
(132% DV)
683mg
(53% DV)
949mg
(73% DV)
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Nutrition Facts for Firm Tofu.(Source)

Only tofu prepared with calcium sulfate is high in calcium. Most tofu will provide between 10% – 40% DV calcium per cup. Check ingredient labels.

Cup of Milk

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#2: Skim Milk

Calcium
per 16oz Glass
Calcium
per 100g
Calcium
per 200 Calories
598mg
(46% DV)
122mg
(9% DV)
718mg
(55% DV)
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Nutrition Facts for Skim Milk.(Source)

Whole Milk and 2% Milk provide 45-47% DV per 16oz glass. Fortified Soymilk also provides up to 46% DV per 16oz glass.

See all dairy foods high in calcium.

Plain yogurt with raspberries

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#3: Low-Fat Yogurt

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
488mg
(38% DV)
199mg
(15% DV)
711mg
(55% DV)
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Nutrition Facts for Non-Fat Yogurt.(Source)

Parmesan Cheese

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#4: Grated Parmesan

Calcium
per Oz
Calcium
per 100g
Calcium
per 200 Calories
336mg
(26% DV)
1184mg
(91% DV)
604mg
(46% DV)
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Nutrition Facts for Grated Parmesan (Hard).(Source)

Other Cheeses High in Calcium

  • 26% in 1/2 cup of low-fat ricotta
  • 26% DV in 1oz of parmesan
  • 22% DV in 1oz of gruyere
  • 19% DV in 1oz of Swiss cheese

See all dairy foods high in calcium.

A Bowl of Spinach

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#5: Spinach

Calcium
per Cup Cooked
Calcium
per 100g
Calcium
per 200 Calories
245mg
(19% DV)
136mg
(10% DV)
1183mg
(91% DV)
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Nutrition Facts for Cooked Spinach.(Source)

Other Leafy Greens High in Calcium

  • 21% DV in 1 cup of cooked collards
  • 15% DV in 1 cup of turnip greens
  • 13% DV in 1 cup of Scotch (curly) kale
  • 8% DV in 1 cup of turnip greens

Note: Some claim that oxalates in leafy green vegetables impair calcium absorption. Studies on the effect of oxalates are mixed. In general, leafy greens as part of a balanced diet are a good source of calcium.

See the list of high calcium vegetables.

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