Calcium-rich foods

14 Calcium-rich foods

Calcium-rich foods

Calcium-rich foods are vital for your wellbeing as calcium makes up quite a bit of your bones and teeth. This essential mineral maintains good heart health and muscle capacity

The suggested day by day RDI (Reference Daily Intake) of calcium is 1,000 mg for each day for adults. Ladies of 50 and above and everyone above 70 should get 1,200 mg for each day.

Many people don’t meet their calcium needs through their diet. Foods rich in calcium are dairy items like milk, cheddar and yoghurt. Also, numerous non-dairy sources are additionally high in this mineral.

Other calcium-rich sources include fish, verdant greens, vegetables, dry fruits and tofu.

14 Calcium-rich foods


Seeds are little dietary powerhouses. Poppy, sesame, celery and chia seeds are filled with calcium. One tablespoon (9 grams) of poppy seeds pack 126 mg of calcium or 13% of the RDI. 

Many seeds are rich in protein and healthy fats. For instance, chia seeds are rich in plant-based omega-3 unsaturated fats. Sesame seeds have 9 per cent of the RDI for calcium in 1 tablespoon. They are also rich in copper, iron and manganese.


Most cheeses are incredibly rich in calcium. Parmesan cheddar has the most amount of calcium, with 331 mg per ounce.

Milder cheeses will, in general, have less — one ounce of brie conveys 52 mg or 5% of the RDI. We all love cheese, so go ahead and get your daily dose of calcium.


Yoghurt is a wellspring of calcium. Numerous kinds of yoghurt are abundant in live probiotic microbes, which have different medical advantages. 

One cup (245 grams) of plain yoghurt contains 30% of the RDI for calcium. Yoghurt also contains phosphorus, potassium and nutrients B2 and B12. 

Low-fat yoghurt might be considerably higher in calcium, with 45% of the RDI in one cup (245 grams). 

While Greek yoghurt is an incredible way to get additional protein in your diet, has less calcium than normal yoghurt. 

Sardines and Canned Salmon

Sardines and canned salmon are abundant in calcium, as their bones are eatable.

These slick fish give top-notch protein and omega-3 unsaturated fats, which are useful for your heart, cerebrum and skin.

Whey protein

Whey protein is present in milk and has many medical advantages. It’s an excellent protein source and is loaded with amino acids. 

A few investigations have connected whey-rich diets to weight reduction and improved glucose control. 

Whey is rich in calcium — a 1-ounce (28-gram) scoop of whey protein powder separate contains 200 mg or 20% of the RDI. 


Almonds are one of most calcium-rich foods — one ounce of almonds, or around 22 nuts, has 8% of the RDI. 

These nuts additionally give 3 grams of fibre for each ounce (28 grams), just as solid fats and protein. They are also a magnificent wellspring of magnesium, manganese and nutrient E. 

Eating nuts may assist in lowering blood pressure and muscle to fat ratio.

Leafy Greens 

Dull, verdant greens are tremendously healthy, and high in calcium. 

Greens that are rich in calcium include collard greens, spinach and kale. 

For example, one cup (190 grams) of cooked collard greens has 266 mg — a fourth of the sum you need in a day. 


Rhubarb has a great deal of fiber, vitamin K, calcium, nutrients and minerals. 

It contains prebiotic fiber, which contributes to positive microbes in your gut. 

Like spinach, rhubarb is high in oxalates, and so the body can retain about a fourth of the calcium in rhubarb. 


Amaranth is a profoundly nutritious pseudocereal. 

It’s rich in folate and high in specific minerals, including manganese, magnesium, phosphorus and iron. 

One cup (246 grams) of cooked amaranth grain conveys 116 mg of calcium or 12% of the RDI.

Nuts and Seeds Milk

Regardless of whether you drink milk, you can get calcium from healthy, non-dairy milk like soy milk and milk from nuts and seeds.

A cup (237 ml) of sustained soy milk has 30% of the RDI. 

Different kind of nut-and seed-based types of milk are good sources of calcium. They are also lighter on the stomach than cow’s milk.

Edamame and Tofu 

Edamame are young soybeans. One cup (155 grams) of edamame contains 10% of the RDI for calcium. It’s additionally a decent wellspring of protein and has enough folate to nourish you.

Tofu that has been set up with calcium additionally has particularly high sums — you can get 86% of the RDI for calcium is simply a large portion of a cup (126 grams).

However, research also suggests that soybean and tofu may not be so good for your health. It is essential to listen to your body and give it the foods it requires.


Calcium-rich foods

Dried figs are rich in cancer-preventing agents, fibre and are one of the most amazing calcium-rich foods.

They additionally have more calcium than other dry fruits. Dry figs give 5% of the RDI to calcium in one ounce (28 grams). 

Also, figs have a good amount of potassium and vitamin K.


Milk is one of the most abundant calcium-rich foods and least expensive calcium sources. 

One cup (237 ml) of cow’s milk has 276–352 mg. The calcium in dairy is additionally retained well. Also, milk is a decent wellspring of protein and vitamin D. 

Goat’s milk is another incredible wellspring of calcium, giving 327 mg for each cup (237 ml).

Beans and lentils

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

They have heaps of iron, zinc, folate, magnesium and potassium. 

A cup of cooked wing beans has 244 mg calcium. One cup cooked white beans giving 13% of the RDI. Different kinds of beans and lentils have less, going from around 4–6% of the RDI per cup.

How much calcium do you need? 

Different age groups needs varying amounts of calcium. There are as follows:

  • 0–6 months: 200 milligrams (mg) 
  • 7 a year: 260 mg 
  • 1–3 years: 700 mg 
  • 4–8 years: 1,000 mg 
  • 9–18 years: 1,300 mg 
  • 19–50 years: 1,000 mg 
  • 51–70 years: 1,000 mg for guys and 1,200 mg for females 
  • 71 years or more: 1,200 mg 
  • Pregnant and breastfeeding ladies require 1,000–1,300 mg relying upon age. 

The doctor may suggest extra calcium for individuals who: 

  • Have started menopause
  • Stopped menstruating due to anorexia nervosa or excessive exercise
  • Are lactose intolerance
  • Follow a vegan diet 

Calcium is an essential mineral of which you may not be getting enough. 

While dairy items are packed with this mineral, a lot of other great sources exist — a large number of which are plant-based. Plant-based calcium sources are much easier to digest and keep a healthy stomach.