Calcium is a vital mineral, crucial for maintaining strong bones and supporting various bodily functions. Ensuring you get enough calcium through your diet is key to long-term health. This guide highlights nutrient-dense food and beverage options packed with calcium, presented in easily manageable portion sizes to help you incorporate them into your daily meals.
Dairy and Fortified Soy Alternatives: Creamy Calcium Sources
Dairy products are well-known for their calcium content, and for good reason. A small 4-ounce serving of plain nonfat yogurt delivers a significant 244mg of calcium, while the low-fat version offers 224mg. Kefir, a drinkable yogurt, is another excellent choice, providing 159mg of calcium in just half a cup of the low-fat variety. For milk lovers, low-fat (1%) milk and fat-free (skim) milk both offer over 140mg of calcium per half cup.
If you’re looking for dairy-free options, unsweetened soy beverage (soy milk) and plain soy yogurt are fortified alternatives that provide comparable calcium levels, around 150mg per serving. Even buttermilk, often overlooked, contributes a healthy dose of 142mg of calcium per half cup. Greek yogurt, both nonfat and low-fat, remains a good source, with about 125-131mg of calcium in a 4-ounce portion, alongside its protein benefits. Don’t forget cheese, with even a small half-ounce of reduced-fat varieties offering a range of 40-160mg of calcium.
Vegetables: Leafy Greens for Strong Bones
Beyond dairy, a variety of vegetables are surprisingly rich in calcium, particularly when cooked. Lambsquarters tops the list with an impressive 232mg of calcium per half cup cooked, followed closely by nettles at 214mg. Mustard spinach, amaranth leaves, and collard greens are also excellent choices, each providing over 130mg of calcium in a half-cup cooked serving.
Other leafy greens like spinach, nopales, taro root, and turnip greens offer between 99 and 123mg of calcium per half cup cooked. Even everyday vegetables such as bok choy, jute, kale, mustard greens, beet greens, pak choi, and dandelion greens contribute valuable amounts of calcium, ranging from 74 to 93mg per half cup cooked.
Protein Foods: Calcium Beyond the Usual Suspects
While not always the first food group that comes to mind for calcium, certain protein sources are noteworthy. Tofu prepared with calcium sulfate is a standout, delivering a substantial 217mg of calcium in just a quarter cup. Canned sardines are another good source, offering 108mg of calcium per ounce, thanks to their edible bones. Canned salmon with bones also provides a decent 60mg of calcium per ounce. Even tahini (sesame butter or paste) can contribute to your calcium intake, with 51mg per teaspoon.
Fruits and Other Sources: Fortified Options and Beyond
While fruits themselves are not naturally high in calcium, fortified 100% grapefruit juice and orange juice can significantly boost your intake, providing 175mg of calcium per half cup. Similarly, fortified unsweetened almond beverage (almond milk) and rice beverage (rice milk) offer calcium fortification, with almond milk providing 221mg and rice milk 142mg per half cup.
Incorporating a variety of these Food High In Calcium into your diet is a delicious and effective way to support bone health and overall well-being. Remember to choose nutrient-dense options, prepared with minimal added sugars, saturated fats, or sodium, to maximize the health benefits.
Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
