List Of Calcium Rich Foods For Osteoporosis


The Top Calcium-Rich For Osteoporosis Foods

Assortment of fresh vegetables - tomatoes, radishes, eggplant, beets, peppers, garlic, onion, spinach. On a dark background, top view

Although calcium is the most prevalent mineral in the body and is essential for many processes, only 32% of US individuals obtain enough from diet.

If you don’t get enough calcium, you need to be concerned about more than just osteoporosis. The operations of cells, nerves, hormones, blood, and muscles all depend on calcium.

How do you get enough?

Your body will have the foundation it needs to be healthy and strong if you incorporate as many calcium-rich foods into your regular diet as you can. However, if you are already losing bone mass, taking a calcium supplement with scientific backing will help you make up for any deficiency in your diet. The Standard American Diet (SAD) actually only contains 300–600 mg of calcium per day, which is a far cry from the 1,200 mg of calcium per day that is advised for women who are 51 years of age and older. Therefore, it’s essential to make sure you consume adequate calcium every day from all sources.

Find out what foods you’re missing by doing so! Everything you need to know about the best sources of calcium from plants and animals, such as dairy, fish, green vegetables, legumes, nuts, and seeds, is provided in this comprehensive reference. The list, which is presented in order of top selections, might surprise you.

The Top 29 Plant-Based Sources of Calcium

It’s acceptable if you’re intolerant to milk and dairy products or just decide not to include them in your diet. You have a lot of plant-based solutions at your disposal (an animal-based list is found further down the post).

Look at the top plant-based sources below, which include greens, legumes, nuts, and seeds. There are undoubtedly some of your favorite dishes on this list:

Food Calcium in mg (milligrams) Serving Size
Algas Calcareas Marine Algae (AlgaeCal Plus) 720 mg 4 capsules
Blackstrap Molasses 400 mg 2 tablespoons
Nut Milks (Fortified) 101–526 mg 1 cup
Soy/Rice Milk (Unfortified) 19/283 mg 1 cup
Poppy Seeds 1438 mg 100 g
Sesame Seeds 975 mg 100 g
Chia Seeds 631 mg 100 g
Tahini 426 mg 100 g
Almonds/Almond Butter 264/347 mg 100 g
Kale 254 mg 100 g
Collard Greens 210 mg 100 g
Amaranth Grains and Leaves 159-209 mg 100 g
Turnip Greens 188 mg 100 g
Tofu 176-350 mg 100 g
Dried Figs 162 mg 100 g
Soybeans 145 mg 100 g
Soy Yogurt 132 mg 100 g
Mustard Greens 118 mg 100 g
Tempeh 111 mg 100 g
Broccoli Raab 108 mg 100 g
Bok Choy 93 mg 100 g
Rhubarb 86 mg 100 g
Okra 77 mg 100 g
Navy Beans 69 mg 100 g
Oats 58 mg 100 g
Broccoli 47 mg 100 g
Quinoa 47 mg 100 g
Cannellini Beans 46 mg 100 g
Oranges, navel 43 mg 100 g

* Calcium Fortified: Unfortunately, you can’t rely on juices and milks fortified with calcium. Are Calcium Fortified Beverages a Good Source of Supplemental Calcium?

** Soy: There has been some confusion about soy and its effects on health. To clear up that confusion, see “5 Myths About Soy You Probably Still Believe” and “Soy Helps Prevent Bone Loss“.

Algas Calcareas Marine Algae (AlgaeCal Plus), 720 mg/4 capsules

Lithothamnion superpositum, a little-known South American algae, is one of the ocean’s biggest health secrets (or Algas calcareas as the locals call it). This marine algae we name “AlgaeCal” may not be a food source you are acquainted with, but it is the highest calcium food on the market!

Four capsules of this tiny ocean plant’s nutrient-rich whole-food powder provide all the additional calcium you require each day. AlgaeCal naturally contains magnesium, zinc, boron, vanadium, and other bone-supporting elements in addition to plant-based calcium. In fact, it has adequate levels of all 13 minerals required for bone growth to work together synergistically. This may be the reason why the research community is perplexed by its unparalleled clinical achievements. According to tests, it is even more effectively absorbed by our bodies than the usual foods on the list below. According to research, it can raise your intake of calcium that is easily absorbed and also increase your bone density. In fact, according to clinical trials, this marine algae can increase bone density in 80-year-old women in just six months!

Blackstrap Molasses, 400 mg/2 tbsp.

Lithothamnion superpositum, a little-known South American algae, is one of the ocean’s biggest health secrets (or Algas calcareas as the locals call it). This marine algae we name “AlgaeCal” may not be a food source you are acquainted with, but it is the highest calcium food on the market!

Four capsules of this tiny ocean plant’s nutrient-rich whole-food powder provide all the additional calcium you require each day. AlgaeCal naturally contains magnesium, zinc, boron, vanadium, and other bone-supporting elements in addition to plant-based calcium. In fact, it has adequate levels of all 13 minerals required for bone growth to work together synergistically. This may be the reason why the research community is perplexed by its unparalleled clinical achievements. According to tests, it is even more effectively absorbed by our bodies than the usual foods on the list below. According to research, it can raise your intake of calcium that is easily absorbed and also increase your bone density. In fact, according to clinical trials, this marine algae can increase bone density in 80-year-old women in just six months!

non dairy milk

Nut Milks, 101–516 mg/1 cup

Almonds, cashews, coconuts, hazelnuts, hemp, oats, and rice can be used to make non-dairy milks, which are frequently referred to as “mylk.” Although they are a delicious substitute for anyone trying to avoid dairy products, they might not be as nutritious as traditional dairy. A recent study indicated that plant-based beverages vary greatly in terms of nutritional value and are not a sufficient substitute for calcium or protein. Almonds and cashews that are processed whole lose the majority of their protein and calcium as a result of being diluted with water and having the pulp removed.

Nevertheless, a lot of non-dairy milks still include a lot of nutrients since they are fortified during production.

Soy/Rice Milk, 300/283 mg/1 cup

In the US, soy is genetically modified to a greater than 90% extent. If you consume soy products, be sure they are organic because this ensures that they are non-GMO (non-genetically modified organisms).

For those who cannot tolerate lactose, soy milk is an excellent substitute. The process for making it involves soaking dry soybeans, blending them with water, heating the mixture, and removing the grit to reveal a milk-like fluid. Soy milk naturally has very little calcium, however certain brands have been fortified with calcium citrate and calcium carbonate to provide 300 mg (30% RDI) of calcium per cup. Although nut milk has taken some of this milk substitute’s trend appeal, it is still a healthy option.

A naturally sweet substitute for cow’s milk is rice milk. Rice that hasn’t been fully milled and water are combined to create rice milk. The rice’s carbohydrates also convert to sugars during this process. The sweetness originates there! 283 mg of calcium are present in one cup of rice milk.

Poppy Seeds 1438 mg/100 g

This next one may be familiar to you from baked favorites like the everything bagel and the lemon poppy seed muffin. Indeed, we are discussing poppy seeds. Despite their propensity for getting lodged in your teeth, these tiny seeds provide baked items a delicious crunch and texture, both as a main ingredient and as a garnish. And the calcium content of these tiny specks is unexpectedly high. You can get 13% of your daily required calcium intake with just one tablespoon.

One thing to keep in mind is the poppy seed’s connection to opiates. While most of the seed’s opiate content is destroyed during cooking, it’s recommended people consume no more than one teaspoon for every seven pounds of body weight. Just to be safe!

Sesame Seeds, 975 mg/100 g

Given their history dating all the way back to ancient Egypt, sesame seeds may be the oldest condiment known to man. The term “open sesame,” which was first used to describe the sesame seed pod that explodes open when it reaches maturity, was first used in the Ali Baba tale from One Thousand and One Nights.

Sesame seeds contain a whopping 88 mg of calcium in a single tablespoon. They’re also a source of other minerals, including copper, iron, and manganese. Sesame seeds are commonly found in tahini, hummus, salad dressings, Sesame Snaps, and of course, sprinkled on white bread. Sesame seed oil is a pantry staple because it’s exceptionally resistant to rancidity. Sesame seeds may also help lower blood pressure and reduce inflammation due to their lignans and antioxidants, and is a source of fiber when unhulled. *Sesame allergies are on the rise, so if this is a new ingredient for you, caution is advised.

Chia Seeds, 631 mg/100g

Chia seeds might not seem like much, but they are a true vitamin powerhouse! The chia seed is derived from the Central American native Salvia hispanica, a flowering plant in the mint family.

Among other minerals, chia seeds are rich in dietary fiber, calcium, and manganese. Additionally, they are utterly wonderful! The seeds are initially quite little, but when submerged in liquid, they enlarge and develop a gel-like texture. When chia seeds have expanded, some people say their texture is similar to tapioca. Test our bone-healthy mango and chia pudding if you want to try chia seeds but aren’t sure how to use them in recipes. Never has being healthy tasted so fantastic!

tahini with sesame seed

Tahini, 426 mg/100 g

A spread called tahini is created from toasted sesame seeds. It is a delicious complement to Middle Eastern, Greek, and North African cuisine. Even if you haven’t cooked with it, chances are you’ve eaten it in hummus, baba ganoush, or salad dressings made with tahini. It has a lot of protein yet is high in calories and good fat. You also get thiamin, magnesium, and iron in addition to 128 mg of calcium in just two tablespoons.

Almonds/Almond Butter, 264/347 mg per 100 g

A modest handful of almonds each day will provide you with numerous advantages, including healthy fats (particularly when they are raw), protein, magnesium, and, yes, calcium. Almonds contain the most calcium of any nut.

Despite being the nut with the largest nutritious density, almonds are nonetheless low in calories. Almonds are a nut that keeps on giving since they are high in potassium, vitamin E, and fiber.

Although almonds are Middle Eastern in origin, California’s almond orchards currently host the world’s largest managed pollination event thanks to the half a million beehives (or almost one million hives) that were transported there in February to pollinate trees that will yield almonds. Think about grinding your own butter or making fresh almond milk from scratch. It’s surprisingly simple and delicious! Just have a look at our article on Making Nut Butter at Home.

Almond butter has the nutritional edge over peanut butter in terms of vitamins and minerals. Per serving, it provides more than double the vitamin E, more calcium, and more magnesium. A tablespoon of almond butter delivers 55 mg of calcium and 45 mg of magnesium. That’s more than 10% of your daily needs.

To discover more nutritional information about almonds, plus some amazing health benefits and recipe ideas, check out our designated almond page.

Kale, 254 mg/100 g

Kale is more than just a pretty lettuce alternative. It’s a superfood full with nutrients! 254 mg of calcium is present in 100 g of kale, which is a lot! Kale is also one of the best food sources of vitamin K1, which is essential for blood clotting, and is loaded with vitamin C. In contrast to vitamin K2, which is renowned for its capacity to activate proteins in the body, vitamin K1 does not do this. K2 has been demonstrated to be essential for bone health and osteoporosis and can be found in fermented soy products and some animal products.

Try baby kale for salads and smoothies if you find curly or dinosaur kale to be harsh and fibrous when eaten raw. Otherwise, stick to sautéing or grilling it. Additionally, boiling kale does not degrade its calcium content. In actuality, heating causes more calcium to be released; otherwise, oxalic acid would keep it from happening. Learn more about the calcium in kale and its incredible health benefits by clicking here.

Collard Greens, 210 mg/100g

One cup of cooked collard greens provides a significant portion of your daily need for calcium. Although usually prepared with unhealthily large amounts of butter and bacon, collard greens actually taste fantastic when sautéed with a little garlic and olive oil. To prevent the loss of nutrients throughout the cooking process, steam your greens until they are tender but still vibrant. Additionally, this will lessen the unpleasant sulfur smell that results from overcooking.

Even if you might not like the sulfuric scent, it’s safe to consume! The sulfur components in collard greens may actually increase your risk of developing cancer. Alpha-lipoic acid, one of its antioxidant components, also supports healthy liver function.

Amaranth Grain and Leaves, 159–209 mg/100 g

Amaranth is a super grain that is undoubtedly less well-known than many other grains. Amaranth, which the Aztecs first grew hundreds of years ago, is a tasty gluten-free grain that is bursting with protein and nutrition. The amounts of vitamin B6, calcium, iron, magnesium, phosphorus, and manganese are also noteworthy. Amaranth can be consumed whole or crushed into a flour that is free of gluten. Like any other dark, leafy green, its leaves can be consumed as well.

Turnip Greens, 188 mg/100 g

Have you ever eaten turnip leaves? You may have already consumed the root. Turnip greens are a great source of vitamin K1, beta-carotene, vitamin C, and calcium, just like other dark leafy vegetables.

Turnip greens actually reach the maximum possible score of 1,000 on the Aggregate Nutrient Density Index (ANDI) scale, despite perhaps not receiving as much media attention as other cruciferous greens like kale and broccoli. The ANDI scale evaluates a food’s ability to provide nutrients and prevent sickness.

On the internet, you may find thousands of recipes for them, from turnip-green pesto to hot pan-fried greens. Additionally, they nearly season themselves thanks to the 42 mg of natural salt in each cup of turnip greens!

Tofu - magnesium rich food

Tofu, 176–350 mg of calcium/ 100 g

To make tofu, or bean curd, hot soy milk is curdled and allowed to coagulate before being pressed into spongy blocks. It is prominent not only in Asian cuisine but also in West African cooking. In 300 BCE, it was initially created in China. Processing significantly changes the calcium content. The calcium content of several brands is increased by employing calcium sulfate as a coagulant (also known as calcium-set tofu). In comparison to ordinary tofu, which only has 176 mg of calcium per 100 g, calcium-set tofu can have up to 350 mg.

Tofu is an incredibly versatile product and is able to take on flavors of other ingredients when cooking or marinating. It also comes in a variety of textures so it can be used in anything from soups and desserts to dinner entrees. Check out our dedicated “Calcium in Tofu” page for more nutritional information and some great recipe ideas!

Dried Figs, 162 mg of calcium / 100 g

Originally hailing from western Asia and the Middle East, dried figs have been enjoyed as a sweet treat for centuries. On top of being a source of calcium, figs are rich in fiber and potassium. Thanks to all that potassium, figs have been shown beneficial in helping to lower high blood pressure. Figs can be enjoyed in sweet or savory dishes, and make a beautiful addition to any charcuterie plate. Check out our “Figs and Calcium” page for more nutritional information about figs, and a fascinating fact to impress your friends with!

Kale Salad with cranberries and dressing

Soybeans, 145 mg/100 g

Edamame, which are young soybeans in their pods, are one of the few plant-based foods that are touted to have a complete protein. This means that, like meat, edamame beans have all nine essential amino acids that the body requires. Edamame has 261 mg of calcium per cup. Each cup of soybeans contains about eight grams of fiber, making them another high-fiber food. They taste best when lightly steamed and salted. Just the beans inside the pod; avoid eating the pod itself.

Since it is a nutritious powerhouse and one of the sweetest-tasting beans, edamame has been consumed in China and Japan for thousands of years.

Soy Yogurt, Plain, 132 mg/100 g

Manufacturers of soy yogurt blend a soybean-based base with water, sugar, and live bacterial cultures. To make soy yogurt, bacteria are either cultivated on milk protein or on a vegetable media. Soy yogurt and dairy yogurt both offer calcium and protein, in comparison. When soy is fortified with tricalcium phosphate or calcium carbonate, a serving of plain soy yogurt contains 40% of the recommended daily intake (RDI) for calcium and 6 g of protein, about half the amount found in typical cow’s milk yogurt. This has around the same amount of calcium as a cup of whole milk does naturally.

mustard greens as a calcium rich food

Mustard Greens, 118 mg/100 g

Gourmet salad mixtures frequently include mustard greens to give other raw greens a natural spiciness. They can also be sautéed, and by adding vinegar or lemon juice to the pan, the spiciness can be lessened. Like all leafy greens, mustard greens are rich in cleansing chlorophyll and a number of powerful antioxidants that fight aging. Additionally, 165 mg of calcium, large levels of potassium and vitamin K1 are all present in a cup of cooked mustard greens.

seasoned tempeh dish

Tempeh, 111 mg /100 g

In the year 1000 CE, Indonesians taught the Chinese the distinctive method for making tempeh from soybeans. Using mold, cooked soybeans are fermented for several days to produce a full food called tempeh (Rhizopus oligosporus). Brown and chewy, it tastes nutty and somewhat sweet. Compared to unfermented tofu, it is also firmer and less watery. Because it is produced using conventional techniques, tempeh is less processed and higher in protein and fiber than tofu.

Tempeh is rich in minerals, including calcium (1 cup has 184 mg), and cancer-preventing isoflavones. The fermentation process that breaks down the phytates, anti-nutrients found in soy, is the key distinction between tofu and tempeh. It improves the digestion of soy proteins and minerals. According to a 2010 study, the calcium in tempeh is just as easily absorbed as the calcium in cow’s milk.

Broccoli Raab, 108 mg/ 100 g

Broccoli raab isn’t directly linked to broccoli, despite its name. Unexpectedly, it is nearer the turnip. If you’ve never eaten this vegetable before, treat it the same way you would any bitter, leafy green, such as mustard or turnip greens. This obscure vegetable with a misleading name is widely used in Italian cooking. Every 100 g of raab contains 108 mg of calcium in addition to 34% of your daily required intake of vitamin C, 27% of your iron, and an incredible 187% of your daily recommended intake of vitamin K.

Bok Choy, 93 mg/100 g

Bok choy or Chinese white cabbage is a cruciferous vegetable like Brussels sprouts and broccoli. It has been cultivated in China for thousands of years and ranks sixth on the ANDI scale. ANDI rates foods not only for vitamins and minerals but for antioxidants.

A one-cup serving of cooked bok choy contains 158 mg of calcium and 631 mg of potassium. Other nutrients include zinc, copper, manganese, selenium, B vitamins, beta-carotene, and vitamin K. Stir-fry bok choy with olive oil, teriyaki sauce, and fresh garlic for a healthy side dish to a meal.

Rhubarb, 86 mg/ 100 g

Like our friend the chia seed, rhubarb has a little bit of almost everything. Vitamins B, C, and K, manganese, and of course, calcium, are just the tip of the nutritional iceberg. Where it really shines is in its natural sweetness when stewed or added to a pie, and it’s high fiber content.
Rhubarb’s vitamin K and calcium content is great for bone health and preventing osteoporosis. Looks like a slice of pie could be better for you than you thought!

vegan calcium sources - okra

Okra, 77 mg/100 g

Although this calcium-rich flowering plant was supposedly first domesticated in Asia, Ethiopia, and West Africa, its name actually comes from Nigeria. It is also known as ladies’ fingers, bhindi, and bamia, but in North American Cajun and Creole cooking it is most well-known. To enhance flavor and maintain texture, roast, sauté, or grill your food. Okra can become sticky and nasty after boiling.

Okra is an edible flowering hibiscus as well as a nightshade vegetable, like eggplant and potatoes. Okra has several positive health effects, and a large portion of its nutrition is found in its soluble fiber. It contains a lot of calcium, vitamin B6, folate, and potassium. Due to its fiber and pectin, it has been researched specifically for its heart health advantages.

 Navy Beans, 69 mg/100 g

A generous serving of this camping favorite could pack as much as 62 mg of calcium! And you thought it was just comfort food. Most beans are high in calcium, but if you want to boost your baked beans recipe, use white beans (126 mg calcium per cup) or navy beans (126 mg calcium per cup).

Navy beans, a variety of kidney bean also known as the Yankee bean, got their name because they were a crucial food supply for the Navy in the 19th century. Additionally, navy beans are a fantastic source of fiber, which promotes healthy digestion, decreases blood cholesterol, and may even be helpful for the heart.

Oats, 58 mg/ 100 g

Did you know that a cup of warm oats with brown sugar and cream has been a breakfast staple for ages? This straightforward dish is brimming with whole grain nutrition. With a healthy serving of calcium that is good for the bones, manganese, selenium, iron, and a ton of fiber are completed.

Compared to other cereal grains, rolled oats have substantially higher lipid content. Unsaturated fatty acids and energy are both abundant in lipids. Due to the antioxidant’s capacity to eliminate free radicals that can cause cancer, arthritis, and cataracts, the vitamin E concentration in oats is also quite significant.

Broccoli, 47 mg/100 g

While it might not be your children’s preferred side dish, broccoli rivals dairy products in terms of calcium content per serving. 43 mg of calcium are contained in one cup of chopped broccoli. This cruciferous vegetable is well known for strengthening the immune system, reducing inflammation, and avoiding cancer.

Do you know about broccoli florets that have been roasted? You may roast broccoli for an incredibly sweet flavor, much like the culinary classic roasted cauliflower. Sprinkle chopped florets with salt, pepper, and minced garlic before tossing them in olive oil and roasting them at 375 degrees while turning them once or twice to prevent burning. For more details on the calcium content of broccoli and its many other wonderful health advantages, click here.

Quinoa, 47 mg/ 100 g

Indigenous peoples of South America have traditionally eaten quinoa, which has also been used medicinally to cure wounds and aid digestion. Quinoa is becoming more well-known as a super grain that is rich in calcium, amino acids, fiber, and a variety of other vitamins and minerals.

Quinoa can be prepared as a rice-style grain, puffed into a cereal, baked into bread and muffins, and even used as a bean or barley substitute in soups. It may be hard to pronounce, but it’s easy to find a place for it in your pantry!

Cannellini Beans 46 mg/ 100 g

Cannellini beans are a variant of the white kidney bean. They’re bigger than your average kidney bean and are largely valued for their fiber and protein content. Cannellini beans are also the star of our 10-minute white bean, spinach, and parmesan soup. These high fiber legumes have also been linked to a reduced risk of heart disease, so you can enjoy a side of good health with your soup!

Did you know there are three types of bean, in particular, that offer a large amount of calcium? Discover them all on our “Calcium-Rich Beans” page.

Oranges, navel, 43 mg/100 g

The proverb “one orange a day keeps the doctor away” would have been more appropriate. This unassuming little fruit is nutrient-dense, offering up to 200% of your daily needs for vitamin C in just one orange. Because it contains vitamin C, this fruit will help to defend you from cellular-damaging free radicals. Additionally, citrus fruit consumption has been associated to a lower risk of heart disease and several malignancies.

Oranges are a fantastic source of calcium and iron as well, and juice concentrates are frequently fortified with extra calcium to maximize their nutritional value.

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