TOP 9 foods that are high in calcium. Cow’s milk is an excellent source of calcium that helps maintain bone health, but it is not the only way to meet calcium needs. Vegetables, proteins, and calcium-rich dairy products offer alternatives to cow’s milk, whether you eat meat, avoid it, or stick to a plant-based diet.
For most adults, the recommended daily intake of calcium is 1000 mg per day. A cup of cow’s milk, whether whole, skim, or 2%, contains approximately 300 mg of calcium, which represents about one-third of the recommended daily intake.
Calcium-Rich Foods
Yogurt
A cup of yogurt contains 488 mg of calcium, which is significantly higher than a glass of cow’s milk. Low-fat yogurt is not far behind, with 448 mg per cup. Greek yogurt has less calcium; full-fat yogurt contains 250 mg, while low-fat yogurt contains 260 mg per cup.
Yogurt also contains higher amounts of important minerals and nutrients found in milk, including zinc, potassium, magnesium, as well as many proteins and probiotics. People with lactose intolerance may struggle to digest the sugar in milk and often avoid it. However, they can often consume yogurt, as it contains less lactose.
Edamame
Edamame contains a large amount of calcium. A cup of fresh green soybeans contains approximately 504 mg.
This represents about half of the recommended daily intake for most adults and significantly more than a glass of cow’s milk.
However, soy is often cooked before consumption, which increases the volume. Therefore, about 1/4 cup of green soybeans is needed to obtain the amount of calcium present in a glass of milk. Soy is also rich in protein and fiber.
Tofu
Tofu can be an excellent source of calcium. If calcium sulfate is used to coagulate the soy milk into tofu, it can contain up to 506 mg per cup.
Leafy Greens
Leafy greens can be a good source of calcium, especially kale. A cup of cooked kale contains 324 mg of calcium.
Dried Figs
A cup of dried figs contains approximately 241 mg of calcium. However, dried fruits can be high in calories. A cup of dried figs contains about 413 calories and 71 g of sugar. If you add about 60 g of dried figs to a salad, snack, or dish, you will still get 60 mg of calcium, which can help increase your calcium intake throughout the day.
Ricotta
Low-fat ricotta cheese contains 669 mg of calcium per cup or 337 mg per half cup, which has 171 calories. Ricotta contains 578 mg of calcium, nearly twice as much as a glass of milk.
Canned Sardines
A canned sardine weighing about 106 g contains 351 mg of calcium. Additionally, a sardine can contain 22.6 g of protein and is rich in healthy omega-3 fatty acids.
Check the labels to see how much calcium a specific brand of canned sardines contains, as this can vary depending on processing and the liquid in which the sardines are canned.
Canned Salmon
A 75 g can of salmon contains approximately 168 mg of calcium. For a calcium amount greater than a glass of milk, two cans are needed. The calcium level in canned salmon (as well as in sardines) is increased due to the small bones that remain in processing and are completely edible.
Chia Seeds
Chia seeds are rich in calcium. In 100 g, there are 595 mg, almost twice as much as a glass of cow’s milk.
You probably won’t eat as many chia seeds in one meal, but if you consume about 28 grams, you’ll get nearly 150 mg of calcium.
