Calcium is an essential mineral vital for maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. Ensuring you get enough calcium through your diet is crucial for overall health. But What Foods Have Calcium? Many people immediately think of dairy products, but a wide variety of foods, both dairy and non-dairy, are excellent sources of this important nutrient. This guide will explore diverse food categories packed with calcium, helping you make informed choices to boost your calcium intake.
Dairy products are well-known for their high calcium content. Foods like yogurt, milk, and cheese are readily available and can be easily incorporated into your daily meals. For instance, plain nonfat yogurt is a calcium powerhouse.
Plain nonfat yogurt, when you take a smaller portion such as 4 ounces, provides a substantial 244mg of calcium while keeping the calorie count low at just 69. This makes it an excellent choice for a calcium boost without excess calories.
If you prefer a lighter option, low-fat yogurt is also a great source.
A 4-ounce serving of plain low-fat yogurt offers 224mg of calcium with 77 calories. It’s slightly higher in calories than nonfat yogurt but still a very nutritious option.
Kefir, a drinkable yogurt, is another dairy choice rich in calcium.
Just half a cup of plain low-fat kefir provides 159mg of calcium and 52 calories. Kefir is also known for its probiotic benefits, adding another health advantage.
Milk, a staple in many diets, is naturally rich in calcium. Low-fat milk is a good balance of nutrients and lower fat content.
Half a cup of low-fat (1%) milk contains 153mg of calcium and 51 calories. It’s a simple and versatile way to increase your calcium intake.
For those seeking plant-based alternatives, fortified soy beverages (soy milk) are excellent calcium sources.
Unsweetened soy beverage (soy milk), in a half-cup serving, offers 151mg of calcium and only 40 calories. Fortification makes soy milk comparable to dairy milk in calcium content.
Soy yogurt is another plant-based dairy alternative that provides a good amount of calcium.
Plain soy yogurt, with a 4-ounce serving, delivers 150mg of calcium and 75 calories. It’s a creamy and delicious non-dairy option.
Fat-free milk (skim milk) is another excellent dairy choice, providing calcium with minimal fat.
Half a cup of fat-free (skim) milk provides 149mg of calcium and 42 calories. It’s a very lean way to get your calcium.
Buttermilk, while often perceived as high-fat, can be a low-fat calcium source.
Low-fat buttermilk, in a half-cup serving, provides 142mg of calcium and 49 calories. It adds a tangy flavor to recipes and offers calcium benefits.
Greek yogurt, known for its thicker texture and higher protein content, also provides calcium.
Plain low-fat Greek yogurt, in a 4-ounce serving, contains 131mg of calcium and 83 calories. Greek yogurt is a protein-rich and calcium-rich food.
Even leaner, plain nonfat Greek yogurt is another good option.
A 4-ounce serving of plain nonfat Greek yogurt provides 125mg of calcium and 67 calories. It’s a very healthy and versatile food.
Cheese, depending on the variety and fat content, can contribute to your calcium intake. Reduced-fat, low-fat, or fat-free cheeses still offer calcium.
A small portion of reduced, low, or fat-free cheese (various types), around half an ounce, can provide approximately 40-160mg of calcium with roughly 20-50 calories. The calcium content varies significantly depending on the specific cheese.
Beyond dairy, many vegetables are surprisingly rich in calcium. Leafy green vegetables, in particular, are excellent sources. Cooked greens often provide a higher concentration of nutrients.
Cooked lambsquarters, in a half-cup serving, is a calcium superstar among vegetables, offering 232mg of calcium and 29 calories. This often-overlooked green is packed with nutrients.
Cooked nettles are another leafy green that boasts high calcium content.
Half a cup of cooked nettles provides 214mg of calcium and just 19 calories. Nettles are not as common but are a nutritional powerhouse.
Mustard spinach, cooked, is another good vegetable source of calcium.
Cooked mustard spinach, in a half-cup serving, provides 142mg of calcium and 15 calories. It’s a flavorful and nutritious green.
Amaranth leaves, when cooked, also contribute to calcium intake.
Cooked amaranth leaves, in a half-cup portion, offer 138mg of calcium and 14 calories. These leaves are another good source of plant-based calcium.
Collard greens, a Southern cuisine staple, are rich in calcium when cooked.
Cooked collard greens, in a half-cup serving, provide 134mg of calcium and 32 calories. They are a flavorful and healthy green vegetable.
Even spinach, widely recognized for its nutritional value, provides calcium.
Cooked spinach, half a cup, offers 123mg of calcium and 21 calories. Spinach is a readily available and versatile calcium source.
Nopales (cooked cactus pads) are another vegetable source of calcium.
Cooked nopales, in a half-cup serving, provide 122mg of calcium and 11 calories. Nopales are a unique and low-calorie calcium source.
Taro root (dasheen or yautia), while a root vegetable, also provides a decent amount of calcium.
Cooked taro root (dasheen or yautia), in a half-cup serving, offers 102mg of calcium and 30 calories. It’s a starchy vegetable with added calcium benefits.
Turnip greens, cooked, are another good option in the leafy green category.
Cooked turnip greens, half a cup, provides 99mg of calcium and 15 calories. These greens are flavorful and nutritious.
Bok choy, a type of Chinese cabbage, also offers calcium.
Cooked bok choy, in a half-cup serving, provides 93mg of calcium and 12 calories. It’s a mild-flavored and calcium-containing vegetable.
Jute, a less common green, is also a source of calcium.
Cooked jute, in a half-cup serving, provides 92mg of calcium and 16 calories. Jute is another option for diversifying calcium sources.
Kale, a popular superfood, is also a source of calcium.
Cooked kale, half a cup, provides 89mg of calcium and 22 calories. Kale is a versatile and nutrient-rich green.
Mustard greens, similar to mustard spinach, also offer calcium when cooked.
Cooked mustard greens, in a half-cup serving, provide 83mg of calcium and 18 calories. They are a slightly spicy and nutritious green.
Beet greens, often discarded, are also a source of calcium.
Cooked beet greens, in a half-cup serving, provide 82mg of calcium and 20 calories. Don’t overlook these nutritious greens.
Pak choi, another type of Chinese cabbage, is similar to bok choy in calcium content.
Cooked pak choi, in a half-cup serving, provides 79mg of calcium and 10 calories. It’s a light and calcium-containing vegetable.
Dandelion greens, often considered a weed, are also edible and contain calcium.
Cooked dandelion greens, in a half-cup serving, provide 74mg of calcium and 18 calories. These greens offer a slightly bitter taste and nutritional benefits.
Certain protein foods also contribute to calcium intake. Tofu prepared with calcium sulfate is a significant source.
Tofu, raw, regular, prepared with calcium sulfate, in just a quarter cup, provides a substantial 217mg of calcium and 47 calories. The calcium sulfate used in preparation significantly boosts its calcium content.
Canned sardines, especially those with bones, are another protein source of calcium.
Canned sardines, with bones, in just 1 ounce, provide 108mg of calcium and 59 calories. Eating the bones is key to getting the calcium benefit from sardines.
Canned salmon with bones is another fish option providing calcium.
Canned salmon, solids with bone, in 1 ounce, offers 60mg of calcium and 39 calories. Similar to sardines, the bones are the calcium source.
Tahini (sesame butter or paste) is a plant-based protein and fat source that also contains calcium.
Tahini (sesame butter or paste), in just 1 teaspoon, provides 51mg of calcium and 31 calories. While a small portion, it can contribute to overall calcium intake.
Some fruits, particularly fortified juices, can be good sources of calcium.
Fortified grapefruit juice, 100%, in a half-cup serving, provides 175mg of calcium and 47 calories. Fortification significantly increases the calcium content of juices.
Fortified orange juice, 100%, is another fruit juice option for calcium.
Fortified orange juice, 100%, in a half-cup serving, provides 175mg of calcium and 59 calories. Like grapefruit juice, fortification makes orange juice a calcium source.
Beyond these categories, other fortified beverages can be significant calcium sources.
Fortified unsweetened almond beverage (almond milk), in a half-cup serving, provides 221mg of calcium and only 18 calories. Fortification makes almond milk a comparable calcium source to dairy and soy milk.
Fortified unsweetened rice beverage (rice milk) is another non-dairy option.
Fortified unsweetened rice beverage (rice milk), in a half-cup serving, provides 142mg of calcium and 57 calories. It’s another fortified plant-based milk alternative.
In conclusion, what foods have calcium? As you can see, a wide array of foods beyond just dairy products are excellent sources of calcium. From leafy green vegetables to fortified plant-based milks and certain protein sources, incorporating these diverse foods into your diet can help you meet your daily calcium needs and maintain optimal health. Remember to consider nutrient-dense options and smaller portion sizes to manage calorie intake while maximizing calcium benefits.
Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
Seafood Advice: FDA/EPA “Advice About Eating Fish.” FDA.gov/fishadvice and EPA.gov/fishadvice.
