Manage your calcium intake and still get all the nutrients you need with Food with No Calcium. This blog will teach you how to substitute calcium foods with calcium-free alternatives that are just as nutritious. You’ll enjoy tasty recipes that use healthy ingredients like spinach, kale, and broccoli, but contain no dairy products or meat. You’ll also find out which foods are naturally high in calcium, so you can make informed choices about what you eat.
Calcium is absolutely essential for bone health, as well as for effective muscle contraction. There are multiple food sources of calcium that can be included in our diet to ensure we remain healthy in this regard. But not all foods include the same amount of bioavailability, which causes them to be stored differently in our blood and bones. Below is a list of some of the best calcium sources available.
There are several great sources of calcium that most people don’t know about. Calcium is crucial for maintaining strong bones. However, it’s important to consume enough. Today we’re going to list some healthy, calcium-rich foods as well as how much you should include in your diet.
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Food With No Calcium
Calcium is the most abundant mineral in the body and has a vital role in building and maintaining a healthy skeleton. Calcium has also been linked to potentially reducing hypertension and maintaining healthy body weight. It is a vital component of proper growth and development. The AI (Average Intake), determined by the National Academies of Sciences for children ages 9 to 18, is 1300 mg per day; for adults ages 19 to 50, it is 1000 mg per day and for seniors ages 51 and over, it is 1200 mg per day.
Calcium Free Fats and Oil
Most foods contain calcium. However, fats and oils are the exception to that rule, though not all are calcium free. Fats and oils that are calcium free include beef and chicken fat, vegetable shortening, scaffold margarine, canola oil, corn oil, olive oil, peanut oil, safflower oil, soybean oil, sunflower oil, regular ranch dressing, and imitation low-calorie mayonnaise.
Fruits and Vegetables
Fruits and vegetables are good sources of calcium. The only fruits and vegetables that are completely calcium free are dried cranberries and artichokes hearts packed in water or marinated. Fruits and vegetables that contain less than 10 mg of calcium per serving include oranges, grapes, sweet cherries, apples, bananas, blueberries, peaches, plantains, plums, pomegranates, bean sprouts, capers, corn, dandelion greens, romaine lettuce, mushrooms and tomatillos.
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Meats, Nuts and Seeds
All meats, nuts and seeds contain calcium with few exceptions. The foods with the lowest amounts of calcium include: octopus (4 oz., 7 mg), salmon (4 oz., 8 mg), raw swordfish (4 oz., 5 mg), bluefin tuna (4 oz., 9 mg), dried and cured beef (1 oz., 1 mg), bottom round lean beef roast (4 oz., 6 mg), lean round eye roast (4 oz., 7 mg), pork bacon (3 pieces, 2 mg), raw shredded coconut (1/2 cup, 6 mg) and cashew butter (1 Tbsp., 7 mg).
Grain Products
Grain products are also rare to find without a significant amount of calcium. The grain products with little or no calcium include cooked millet (1 cup, 7 mg), cooked Spanish rice (1 cup, 0 mg), cooked sticky rice (1 cup, 3 mg), cooked wild rice (1 cup, 5 mg), cornmeal (1 cup, 7 mg), corn grits ( 1 cup, 7 mg), puffed rice (1 cup, 1 mg) and popcorn (1 cup, 1 mg).
List of Foods Without Calcium
Calcium is so abundant in the average human diet that searching for foods entirely without calcium is nearly impossible. Though there are some obscure exceptions that contain no calcium whatsoever, the best way to tackle a low calcium diet is by eliminating foods that are particularly high in the mineral and including those that are low in it, such as the wide variety of low calcium vegetables available.
According to UCSF Health, the amount of calcium an adult between ages 19 and 50 should be receiving daily is 1,000 milligrams. These foods have less than 100 milligrams of calcium based on a 1-cup serving, so they are safe in moderation on a low-calcium diet:
- Brie cheese: This cheese has only 50 milligrams of calcium.
- Parmesan cheese: Parmesan only has 70 milligrams of calcium.
- Legumes: Between 15 and 50 milligrams of calcium depending on the variety; always check the nutrition label.
- Pinto beans: 75 milligrams
- Soybeans: With 100 milligrams, soybeans are right on the cusp, but they can still contribute to a low-calcium diet.
- Tempeh: 75 milligrams
- White beans: 70 milligrams
- Brown rice: 50 milligrams
- Corn tortillas: 85 milligrams, but this can vary; check the nutrition label.
- Sunflower seeds: 50 milligrams
Low-calcium vegetables — with less than 100 milligrams of calcium per cup — include:
- Bok choy: 40 milligrams
- Chicory: 40 milligrams
- Collard greens: 50 milligrams
- Corn: With 10 milligrams of calcium in a cup, corn is one of the best vegetables for a low-calcium diet.
- Dandelion greens: 80 milligrams
- Kale: 55 milligrams
- Kelp: 60 milligrams
- Mustard greens: 40 milligrams
- Turnip greens: 80 milligrams
These are just some of the foods with a comparatively low calcium count; there may be others you find by checking the nutrition labels on products in your supermarket.
Risks Associated With Calcium
While calcium certainly has its own benefits for the body, too much of it can cause an array of issues. According to the National Institutes of Health, an excess of calcium in the body has been linked to constipation and inhibition of the ability to absorb important minerals such as iron and zinc.
Excess calcium has also been linked to increased risks of heart disease and prostate cancer, among other forms of cancer, though more research needs to be conducted on this topic before conclusive results are found.
The upper limit of calcium for an adult 19 to 50 is 2,500 milligrams, which is an exceedingly high amount ordinarily only achieved through the use of calcium supplements. These supplements are often provided to help with bone strength and to ward off osteoporosis, but there are other ways to boost bone strength besides increasing your calcium intake.
According to HelpGuide, a mental health and wellness organization that collaborates with Harvard Health Publishing, the following nutrients are all beneficial for calcium and bones:
- Magnesium: Aids the body in absorbing and retaining calcium. Magnesium can be found in nuts, seeds, tofu, seafood, spinach and broccoli.
- Vitamin D: As with magnesium, vitamin D helps to absorb calcium, and also helps to regulate calcium levels in the blood. Vitamin D is found in certain fortified cereals, fish, shrimp, oysters and eggs.
- Phosphorous: Works in tandem with calcium to build bones, provided both are taken in moderation. Good sources of phosphorous include pork, poultry, lentils and whole grains.
The more calcium the body successfully absorbs, the less likely it is that calcium will bind to uric or oxalic acids in the bloodstream. When it binds to these acids, calcium oxalate stones are formed — otherwise known as kidney stones.
The Best Calcium-Rich Foods
How much calcium do you need each day? Most people don’t think about this because they get all their calcium from calcium-rich foods. However, the more you know about healthy nutrition, the more you realize how important it is to have a healthy and varied diet. With that in mind, let’s look at some of the best calcium-rich foods to eat.
Discover which foods are high in calcium, how much calcium you should be eating each day and the best non-dairy and vegan sources of this vital mineral. Calcium is essential for strong teeth and bones because it gives them strength and rigidity. Our bodies contain about 1kg of this vital mineral and 99% of it is found in our bones and teeth. Most people should be able to get enough calcium through healthy eating.
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How much calcium should we be aiming to consume each day?
Daily RNI (Reference Nutrient Intake) of calcium according to age:
- 0-12 months (non-breastfed only) – 525mg
- 1-3 years – 350mg
- 4-6 years – 450mg
- 7-10 years – 550mg
- 11-18 years – boys – 1000mg
- 11-18 years – girls – 800mg
- Adults (19+) years – 700mg
- Pregnant women – 700mg
- Breastfeeding women – 700mg + 550mg
Which foods contain calcium and how much is in an average portion? People taking osteoporosis drug treatments may benefit from a daily calcium intake of around 1000mg. Your doctor or GP will be able to advise you on how much calcium you should eat if you have been prescribed these treatments.
Cheese and cheese-based dishes
Amount of calcium per average portion size:
- 30g parmesan cheese – 300mg
- 40g edam/gouda – 300mg
- 60g paneer cheese – 300mg
- 30g cheddar cheese/low-fat hard cheese – 200mg
- 30g halloumi – 200mg
- 80g cottage cheese – 100mg
- 40g camembert – 100mg
Find more cheese recipes. A cheeseboard may be the most obvious serving suggestion, but dishes made with cheese also count towards your daily totals, such as cheese omelets, quiches made with cheese and egg, and dishes with cheese-based sauces like macaroni cheese or cauliflower cheese.
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Milk – skimmed, semi-skimmed, whole and soya
Amount of calcium per average portion size:
- 200ml milk (skimmed/semi-skimmed/whole) – 240mg
- 200ml soya milk (calcium fortified) – 240mg
Drink milk on its own or paired with low-sugar cereal or muesli. Milk-based drinks such as malted milk, hot chocolate, or milkshakes also count, but be aware that the sugar in these can be quite high. Porridge made with milk is a good breakfast option, while rice pudding is a classic milk-based dessert.
Yogurt – plain, low-fat and soya
Amount of calcium per average portion size:
- 125g yogurt (low-fat, plain and calcium-fortified soya) – 200mg
- 47g ‘mini pot’ fortified fromage frais – 50mg
Find more yogurt recipes. Serve plain yogurt with fresh fruit as a dessert or snack, or make it into Bircher muesli for breakfast.
Tofu – firm, soft, or silken (calcium-set)
Amount of calcium per average portion size:
- 120g tofu (steamed or fried) – 200mg
Find more tofu recipes. Tofu is an extremely versatile ingredient and makes a great addition to curries, stir fries, and even cannelloni.
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Canned fish – sardines and salmon
Amount of calcium per average portion size:
- 50g sardines (canned) – 200mg
- 105g tinned pink salmon – 100mg
Find more sardine recipes. Canned fish is a useful storecupboard addition and increases your calcium intake too. Thrifty sardines are great in pasta dishes or on toast, while tinned salmon is delicious in salads or quick & easy fishcakes.
Some fruit, vegetables and pulses
Amount of calcium per average portion size:
- 2 dried figs – 100mg
- 200g baked beans – 85mg
- 70g red kidney beans (canned) – 50mg
- 90g green or French beans – 50mg
- 95g green or white cabbage – 50mg
- 110g broccoli (steamed) – 50mg
- 40g watercress – 50mg
- 400g tinned tomatoes – 50mg
- 8 dried apricots – 50mg
- 1 large orange – 50mg
Eating a variety of fruit and vegetables is important for good health – but the ones highlighted above can also contribute towards your daily calcium total. Try our recipes for green beans, cabbage, broccoli and canned tomatoes.
Some nuts and seeds
Amount of calcium per average portion size:
- 1 heaped tsp tahini (sesame paste) – 100mg
- 1 tbsp sesame seeds – 100mg
- 10 whole almonds – 50mg
- 9 whole Brazil nuts – 50mg
Find out more about the health benefits of nuts. Certain nuts and seeds are a good source of calcium and they’re easy to incorporate into your diet, too. Mix tahini into yogurt or hummus for a delicious dressing or try making your own almond butter.
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Some carbohydrates – bread, pasta, rice
Amount of calcium per average portion size:
- 75g white pitta bread – 100mg
- 43g plain naan bread – 80mg
- 1 medium slice white bread – 50mg
- 1 thick slice of wholemeal bread – 50mg
- 230g cooked pasta, boiled – 50mg
Look through our healthy pasta and healthy sandwich recipes. You might be surprised to discover that bread is fortified with calcium, so even toast can contribute to your intake along with other calcium-rich foods.
What are the best sources of calcium for vegans or people with a dairy intolerance?
If you don’t eat dairy products, you will need to include lots of other calcium-rich foods such as green leafy vegetables, almonds, sesame seeds, dried fruit, pulses, fortified soya drinks and soya protein (tofu) in your diet. A vegetarian diet is not a risk factor for osteoporosis, and vegetarians and vegans do not appear to have poorer bone health than the rest of the population.
If you are lactose intolerant, make sure you enjoy plenty of non-dairy calcium-rich foods such as pilchards, sardines, curly kale, watercress, sesame seeds and tahini (sesame seed spread). You could also choose fortified foods, such as mineral water, soya milk, or bread with added calcium. Check the label on the packet to see how much calcium has been added to each portion.
A note on vitamin D
You need vitamin D to help your body absorb calcium. You can get vitamin D through sunlight exposure, from certain foods and drinks, or from dietary supplements. Try to get short periods (about 10 minutes) of sun exposure to your bare skin, once or twice a day, between late March and the end of September, without sunscreen (but taking care not to burn).
A UK government advisory committee has recommended that, in addition to sensible sunlight exposure, everyone over 1 year of age should get 10 micrograms (10 μg) of vitamin D every day (8.5-10 micrograms for all infants under 1 year). Talk to your doctor if you are concerned that you aren’t getting enough vitamin D or if you are considering taking a supplement.
There’s debate around whether dairy makes the body too ‘acidic’ and actually leeches calcium from bones. Is there any truth to this?
There is no good evidence for this. The argument is that too much protein or grain foods create high ‘acidity’ in the bloodstream and that this results in calcium being ‘leeched from the bones’ to balance things out, causing osteoporosis and fractures. To avoid this problem, it is claimed we need an ‘alkaline diet’, which means we should eliminate foods such as dairy products. Although there is some truth in the process that they describe, the current expert consensus is that a well-balanced healthy diet with plenty of fruit and vegetables should ensure the acidity/alkalinity balance is maintained. Eliminating whole groups of foods isn’t necessary, and in fact, risks cutting out essential nutrients for bone health.
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Best Calcium Sources
Calcium is an essential mineral and is important for healthy bones and teeth. Since many dog owners don’t pay attention to the quality of their dog’s diet, it is probably safe to assume that many dogs are lacking in enough calcium from their food. However, it is estimated that while dogs and cats produce similar amounts of calcium, they actually require different compositions of that calcium. I have gathered a list of the best calcium sources that are very rich in this essential mineral.
When you think about improving your diet, calcium might not be the first thing that comes to mind. Did you know that most cells in your body use calcium in some form? Your nervous system, muscles, heart, bones, teeth, and more all need calcium. Lack of calcium can lead to physical and emotional problems. Food is the best way to increase your calcium intake!
Leafy Greens
There are many calcium-rich vegetables that you can include in your daily diet. Turnip greens, kale, bok choy, mustard greens, beet greens, or cabbage are very nutritious leafy greens. These kinds of greens are versatile and can be added to hot meals like soup, casserole, or stir-fry.
Darker leafy greens can act as a base for great salads. Romaine hearts, arugula, butter lettuce, mesclun, watercress, and red leaf lettuce are common, tasty greens that will give you a boost of calcium. Note that iceberg lettuce is a leafy green but does not offer much nutritional value!
Other Vegetables
In addition to leafy greens, other calcium-rich foods you can find in the produce aisle include broccoli, acorn squash, chicory, and corn. If you make a meal without much produce in it, add a side of fresh or cooked vegetables. If you’re looking for a healthy snack, make a small veggie platter with a yogurt-based dip.
Fruits
A few fruits offer significant calcium content. The list is short but tasty. Dried figs, oranges, papaya, and kiwi will all help you increase your calcium intake. Consider making a smoothie with milk or yogurt, or juicing some of these fruits for a healthy breakfast or snack. If you have leftovers, you can freeze them to make popsicles.
Seafood
Canned fish might not be a part of your current diet, but seafood like sardines, salmon, mackerel, and shrimp can all give you a calcium boost, especially if the bones are included. The bones are soft and tasty—not the sharp, hard-to-digest bones you might be thinking of.
Try adding canned fish, with the bones if possible, to your next salad or sandwich.
Dairy
Dairy products are a common source of calcium. They typically offer high levels in an easily absorbable form, like milk. To increase your calcium intake with dairy, eat more cheese (ricotta, cheddar, American, feta, parmesan, or cottage) milk, yogurt, greek yogurt, vanilla frozen yogurt, or vanilla ice cream.
For more dairy in your diet, try adding milk or other dairy products to foods or recipes that call for other liquids. For example, you can put milk instead of water in your oatmeal. You can make dressings and dips with a yogurt base. You can add milk or yogurt to a whole-wheat pancake or waffle recipe.
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Fortified Food
Food that’s been strengthened by extra nutrients or by nutrients that aren’t naturally present is called fortified food. Common fortified food that has extra calcium includes almond, rice, or soy milk; fruit juices; tofu; frozen waffles; oatmeal; English muffins; and cereal. Always check the label to make sure your food has been fortified with the calcium you’re looking for.
A lot of breakfast options are made with fortified food. Starting your day with toast, cereal with almond milk or waffles with a side of juice puts you on the right track to increasing your calcium intake.
Grains
Many whole grains are high in calcium. Wheat bread, brown rice, corn tortillas, and quinoa can all provide a filling base for meals. A quesadilla with cheddar cheese, rice and vegetable stir fry, or a canned salmon sandwich are all made up of calcium-rich foods.
Legumes
Common legumes that offer plenty of calcium include soybeans, baked beans, black-eyed peas, black beans, dried beans, garbanzo beans, kidney beans, navy beans, and white beans.
Legumes are important in vegan or vegetarian diets because they offer a lot of protein in addition to calcium. Beans can be added to stews, chilis, soups, or even as the main protein in a meal. You can even eat a side of edamame next time you’re looking for a nutritious snack.
Nuts and Seeds
Nuts are also a great source of protein and calcium. To add more calcium to your diet, eat more almonds, sesame seeds, and sunflower seeds. Nuts and seeds make great snacks, and they can be added to many meals. Try adding them to your next bowl of oatmeal or plate of salad.
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Frozen Foods, Pudding, and Molasses
Many of the foods already listed can be combined to make great calcium-rich meals. Frozen mac and cheese and frozen cheese pizza both offer a lot of calcium, although these kinds of calcium sources often have high amounts of calories, fat and cholesterol. Look for ways that increase calcium intake without adding unhealthy amounts of fat, too.
Health Benefits of Calcium
Calcium is important for so many reasons. It’s involved in the function of your heart, nervous system, and bones. Calcium deficiency can lead to bone-related conditions, but calcium is very important for the body. This blog post will provide you with all the calcium-related benefits Here are just a few health benefits of calcium that you may not have known about before.
1. Supports bone health
Calcium intake is needed for bone development from childhood through adulthood. Intake is also necessary to maintain peak bone mass in adulthood. Without adequate calcium intake, bones become thinner, more brittle, and more prone to fractures and breaking. Weakened bones also leads to osteoporosis, which is identified as a loss of bone mass. People with osteoporosis are at risk for serious health complications due to falls. Women are more prone to osteoporosis than men, but that doesn’t mean men are in the clear. Anyone can get osteoporosis, making calcium intake essential throughout a lifetime.
2. Helps regulate muscle contractions
Calcium helps regulate muscle contractions by interacting with magnesium. When nerves are stimulated by muscles, calcium is released. Calcium binds to proteins in muscles, generating a contraction. Magnesium blocks calcium to help muscles relax. When calcium is pumped out of the muscle, the muscle relaxes. This is an important process for muscle function.
3. Helps maintain weight
Some studies show that adults and children with low calcium intake are also more likely to gain weight. Calcium does not necessarily accelerate weight loss; however, it is involved in maintaining a healthy metabolism that is needed to maintain a healthy weight.
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4. Strengthens teeth
Calcium is critical for developing and maintaining healthy jawbones and teeth. It helps hold your teeth in place and works with phosphorus in childhood to develop the strength of your teeth. Calcium is part of tooth enamel, which helps protect your teeth from bacteria and tartar that leads to cavities and diminished oral health.
5. Transports nutrients
Your blood vessels need calcium to help move blood and nutrients through blood vessels. This includes hormones and enzymes that impact nearly every function in the body.
6. Lessens PMS
There is a link between low calcium intake and increased symptoms of premenstrual syndrome. Calcium may help reduce common signs of PMS, including discomfort, fatigue, fluctuating mood, bloating, and food cravings. A healthy diet rich in calcium will contribute to minimizing these uncomfortable PMS symptoms that get in the way of daily life.
7. Supports heart health
Most people don’t think of calcium as playing a role in heart health, but calcium is required by the heart. It is involved in the process that helps contract and pumps blood throughout your body. Sufficient amounts of calcium assist cardiac muscles with contraction and relaxation. Calcium also helps maintain pressure levels in arteries and plays a role in maintaining healthy blood pressure.