Top 10 Calcium-Rich Foods

Here are the top 10 calcium-rich foods that can help you meet your daily calcium needs, supporting bone health, muscle function, and nerve transmission:

1. Dairy Products

• Milk: One of the most common calcium sources, providing about 300 mg per 8 oz cup.
• Cheese: Hard cheeses like Parmesan are especially high in calcium, with around 330 mg per ounce.
• Yogurt: A great source, with about 200 mg per 6 oz serving, and it often contains probiotics, too.

2. Fortified Plant-Based Milks

• Many plant-based milks like almond, soy, and oat milk are fortified with calcium, often providing 300 mg or more per cup.

3. Dark Leafy Greens

• Collard Greens: One cup of cooked collard greens provides around 250 mg of calcium.
• Kale: Offers about 90 mg of calcium per cup (cooked).
• Spinach: Although high in calcium, it also contains oxalates, which can reduce absorption.

4. Tofu and Tempeh

• Tofu, especially when calcium-set, can provide up to 350 mg of calcium per half-cup. Tempeh is another good plant-based option, offering around 100 mg per serving.

5. Almonds

• Almonds are one of the most calcium-dense nuts, providing about 75 mg per ounce (around 23 almonds). They’re also high in healthy fats, protein, and magnesium.

6. Fortified Cereals

• Many breakfast cereals are fortified with calcium, sometimes containing up to 1,000 mg per serving, though amounts vary by brand.

7. Chia Seeds

• One ounce (about 2 tablespoons) of chia seeds provides 180 mg of calcium. They are also a good source of omega-3 fatty acids and fiber.

8. Sardines and Canned Salmon

• Sardines (with bones): 3 ounces of canned sardines provide about 325 mg of calcium.
• Canned Salmon: Offers around 180 mg per 3 ounces, with the bones providing the bulk of the calcium.

9. Fortified Orange Juice

• Some brands of orange juice are fortified with calcium, offering around 300 mg per cup.

10. Broccoli

• A cup of cooked broccoli contains around 60 mg of calcium and provides additional fiber and vitamins A and C.

Tips for Maximizing Calcium Absorption

• Vitamin D helps improve calcium absorption, so pairing these foods with sources of vitamin D (like sunlight, fortified milk, or fatty fish) can be beneficial.
• Limit oxalates and phytates (found in spinach and whole grains) when consuming calcium-rich foods, as they can hinder absorption.