Top 10 Calcium-Rich Foods

 

Calcium helps you lose weight, studies show. "Really exciting research shows that if you get three servings of dairy daily, you're not only preventing osteoporosis, but you're enhancing weight loss," says WebMD Weight Loss Clinic dietitian Kathleen Zelman, MPH, RD, LD.

However, that research has only involved dairy projects, she adds. "It seems there is a synergistic relationship between protein and calcium. Eating other calcium-rich foods, like collards, won't do that."

Nonetheless, calcium in any form is good for your body. Some of the top calcium-rich foods are:

1. Cheese

Most cheeses are excellent sources of calcium. Parmesan cheese has the most, with 331 mg — or 33% of the RDI — per ounce (28 grams) (5).

Softer cheeses tend to have less — one ounce of brie only delivers 52 mg, or 5% of the RDI. Many other varieties fall in the middle, providing about 20% of the RDI (6, 7).

As an added bonus, your body absorbs the calcium in dairy products more easily than that from plant sources.

Many types of cheese are also packed with protein, such as cottage cheese.

What’s more, aged, hard cheeses are naturally low in lactose, making them easier to digest for people with lactose intolerance.

Dairy may have additional health benefits.

A recent study suggests it may lower the risk of heart disease (8Trusted Source).

Another study found that eating cheese daily was linked to a lower risk of metabolic syndrome, which raises your risk of heart disease, stroke and type 2 diabetes (9Trusted Source).

However, keep in mind that full-fat cheese is also high in fat and calories. Most cheeses also contain a lot of sodium, to which some people are sensitive.

SUMMARY

Parmesan cheese packs 33% of the RDI for calcium, while other types deliver 5–2%. Despite being high in fat and calories, cheese may lower your risk of heart disease.

 

2. Yogurt

Yogurt is an excellent source of calcium.

Many types of yogurt are also rich in live probiotic bacteria, which have various health benefits.

One cup (245 grams) of plain yogurt contains 30% of the RDI for calcium, as well as phosphorus, potassium and vitamins B2 and B12 (10).

Low-fat yogurt may be even higher in calcium, with 45% of the RDI in one cup (245 grams) (11).

While Greek yogurt is a great way to get extra protein in your diet, it delivers less calcium than regular yogurt (12Trusted Source).

One study linked eating yogurt to better overall diet quality and improved metabolic health. People who ate yogurt had lower risks of metabolic diseases, such as type 2 diabetes and heart disease (13Trusted Source).

SUMMARY

Yogurt is one of the best sources of calcium, providing 30% of the RDI in one cup (245 grams). It’s also a good source of protein and other nutrients.

3. Sardines and Canned Salmon

Sardines and canned salmon are loaded with calcium, thanks to their edible bones.

A 3.75-ounce (92-gram) can of sardines packs 35% of the RDI, and 3 ounces (85 grams) of canned salmon with bones have 21% (14, 15).

These oily fish also provide high-quality protein and omega-3 fatty acids, which are good for your heart, brain and skin (16Trusted Source, 17Trusted Source).

While seafood can contain mercury, smaller fish such as sardines have low levels. In addition, both sardines and salmon have high levels of selenium, a mineral that can prevent and reverse mercury toxicity (18Trusted Source).

SUMMARY

Sardines and canned salmon are exceptionally healthy choices. A can of sardines gives you 35% of the RDI for calcium, while 3 ounces (85 grams) of canned salmon packs 21%.

4. Beans and Lentils

Beans and lentils are high in fiber, protein and micronutrients.

They also boast lots of iron, zinc, folate, magnesium and potassium.

Some varieties also have decent amounts of calcium.

However, winged beans top the chart — a single cup (172 grams) of cooked wing beans has 244 mg, or 24% of the RDI for calcium (19).

White beans are also a good source, with one cup (179 grams) of cooked white beans providing 13% of the RDI. Other varieties of beans and lentils have less, ranging from around 4–6% of the RDI per cup (20, 21, 22).

Interestingly, beans are credited with being one of the reasons why plant-rich diets are so healthy. Research suggests that beans may help lower “bad” LDL cholesterol levels and reduce your risk of type 2 diabetes (23Trusted Source).

SUMMARY

Beans are highly nutritious. One cup (172 grams) of cooked wing beans delivers 24% of the RDI for calcium, while other varieties provide around 4–13% for the same serving size.

 

5. Almonds

Of all nuts, almonds are among the highest in calcium — one ounce of almonds, or about 22 nuts, delivers 8% of the RDI (24).

Almonds also provide 3 grams of fiber per ounce (28 grams), as well as healthy fats and protein. In addition, they’re an excellent source of magnesium, manganese and vitamin E.

Eating nuts may help lower blood pressure, body fat and other risk factors for metabolic disease (25Trusted Source).

SUMMARY

Almonds are high in nutrients like healthy fats, protein, magnesium and others. One ounce, or 22 nuts, delivers 8% of the RDI for calcium.

6. Whey Protein

Whey protein is found in milk and has been extensively studied for its health benefits.

It’s an excellent protein source and full of quickly digested amino acids (26Trusted Source).

Several studies have linked whey-rich diets to weight loss and improved blood sugar control (26Trusted Source).

Whey is also exceptionally rich in calcium — a 1-ounce (28-gram) scoop of whey protein powder isolate contains 200 mg, or 20% of the RDI (27Trusted Source).

If you’d like to try whey protein, you can easily find many varieties online.

SUMMARYWhey protein is an exceptionally healthy protein source and one scoop of whey protein powder has 20% of the RDI for calcium.

 

7. Some Leafy Greens

Dark, leafy greens are incredibly healthy, and some of them are high in calcium.

Greens that have good amounts of this mineral include collard greens, spinach and kale.

For instance, one cup (190 grams) of cooked collard greens has 266 mg — a quarter of the amount you need in a day (28).

Note that some varieties are high in oxalates, which are naturally occurring compounds that bind to calcium, making some of it unavailable to your body.

Spinach is one of them. So although it has a lot of calcium, it’s less available than the calcium in low-oxalate greens, such as kale and collard greens.

SUMMARY

Some dark, leafy greens are rich in calcium. One cup (190 grams) of cooked collard greens packs 25% of your daily needs. However, some leafy greens contain oxalates, which make some calcium unavailable to your body.

8. Rhubarb

Rhubarb has a lot of fiber, vitamin K, calcium and smaller amounts of other vitamins and minerals.

It contains prebiotic fiber, which can promote healthy bacteria in your gut (29Trusted Source).

Like spinach, rhubarb is high in oxalates, so much of the calcium is not absorbed. In fact, one study found that your body can only absorb about a quarter of the calcium in rhubarb (30Trusted Source).

On the other hand, the calcium numbers for rhubarb are quite high. So even if you’re only absorbing 25%, you still get 87 mg per cup (240 grams) of cooked rhubarb (31).

SUMMARY

Rhubarb has lots of fiber, vitamin K and other nutrients. The calcium may not be fully absorbed, but the numbers are high enough that you still get plenty.

9. Milk

Milk is one of the best and cheapest calcium sources.

One cup (237 ml) of cow’s milk has 276–352 mg, depending on whether it’s whole or nonfat milk. The calcium in dairy is also absorbed well (40, 41).

Additionally, milk is a good source of protein, vitamin A and vitamin D.

Goat’s milk is another excellent source of calcium, providing 327 mg per cup (237 ml) (42).

SUMMARY

Milk is a great source of well-absorbed calcium. One cup (237 ml) of milk provides 27–35% of the RDI for this mineral.

10. Seeds

Seeds are tiny nutritional powerhouses. Some are high in calcium, including poppy, sesame, celery and chia seeds.

For instance, 1 tablespoon (9 grams) of poppy seeds pack 126 mg of calcium, or 13% of the RDI (2).

Seeds also deliver protein and healthy fats. For example, chia seeds are rich in plant-based omega-3 fatty acids (3).

Sesame seeds have 9% of the RDI for calcium in 1 tablespoon (9 grams), plus other minerals, including copper, iron and manganese (4).

SUMMARY

MANY SEEDS ARE GOOD SOURCES OF CALCIUM. FOR INSTANCE, 1 TABLESPOON (9 GRAMS) OF POPPY SEEDS HAS 13% OF THE RDI, WHILE THE SAME SERVING OF SESAME SEEDS PACKS 9% OF THE RDI.