Which Foods Are High in Calcium?
You can take supplements if you have a calcium deficiency. Still, it's easy to meet your daily requirements with healthy food that are high in calcium. Try adding these ten calcium-rich foods to your meal plan. All nutrition information is provided by the U.S. Department of Agriculture's FoodData Central.
If you've ever been asked, "Got milk?" then you know cow's milk is one of the best and cheapest sources of calcium. One cup provides 200 mg of calcium or 20% Daily Value (DV). Pour yourself a glass to drink with breakfast or enjoy it with a bowl of your favorite cereal.
Like most dairy products, cheese is great for meeting your daily calcium recommendation. Parmesan cheese provides the highest ratio with 336 mg of calcium per ounce, closely followed by Romano, Gruyere, and goat cheese.
Yogurt rounds out this trio of dairy calcium sources with 296 mg of calcium or 30% DV in one cup of plain whole milk yogurt. Greek yogurt provides slightly less with 200 mg in a single cup. Serve your yogurt up with fruit and granola for sweet and crunchy flavor.
4. Canned Fish
If you're looking for some non-dairy calcium-rich foods, canned fish might seem an unlikely place to start. However, a single can of sardines gives a calcium punch with 351 mg per can. Canned salmon comes in a close second with 202 mg per can.
If canned fish isn't your favorite, you can supplement your calcium consumption with various seeds. Poppy seeds provide the most calcium with 127 mg per tablespoon. Also, try adding a tablespoon of celery seeds (115 mg), chia seeds (90 mg), or sesame seeds (88 mg) to your next recipe.
6. Dark Leafy Greens
Dark leafy greens like collard greens, kale, and spinach share several health benefits, including calcium. A single cup of raw collard greens contains 83 mg, while kale and spinach provide 38 mg and 30 mg, respectively. Cook them down for a calcium-rich side dish or blend them into your next breakfast smoothie.
If you need a quick, calcium-rich snack, grab a handful of almonds. This crunchy nut comes with 75 mg of calcium per ounce so that you can stash almonds in your bag for a quick pick-me-up.
Add beans to your favorite soups and chilis for another filling, calcium-rich option. White beans top the list with 139 mg in a single cup, followed closely by navy beans with 123 mg. Edamame — the baby form of soybeans — can also be an excellent calcium source with 98 mg in one cup of shelled beans.
Made from soybeans, tofu is naturally rich in calcium. In fact, one 3.5 oz piece contains around 176 mg. However, you can purchase tofu prepared with calcium sulfate for a whopping 861 mg per half-cup.
10. Fortified Foods & Beverages
Finally, many processed foods come fortified with calcium. Cereals like General Mills Total can contain up to 1330 mg per cup. And other foods and beverages — such as orange juice, non-dairy kinds of milk, and grain products — can also be fortified with calcium. However, calcium is better absorbed and utilized if consumed in smaller amounts spread throughout the day.
When it comes to oral health, calcium is a no-brainer. It helps fortify teeth and keeps your gums healthy. However, you don't have to reach for a glass of milk to meet your daily requirements. Try the many other calcium-rich foods in your fridge or pantry instead. Eating tooth-healthy foods can help protect your smile in the most delicious way possible.