Calcium is one of the most important minerals in the body, playing an essential role in bone formation, muscle contraction, and blood circulation. While dairy products like milk, cheese, and yogurt are common dietary sources of calcium, the mineral is actually found in a variety of foods. Here are the top 22 foods highest in calcium, plus recipes for how to incorporate these into your diet:
With 321 milligrams of calcium per 100g serving, sardines are at the top of the list for calcium content. You can incorporate them into your meals by adding them to salads, sandwiches, or stir-frys, or simply enjoy them right out of the can.
2. Canned Salmon:
Canned salmon is another seafood option that is extremely high in calcium. One 100g can packs 287 milligrams of the nutrient. Try adding it to spaghetti carbonara, egg bakes, or casseroles.
Yogurt is one of the best sources of calcium, with 245 mg per cup. Try making a smoothie bowl with your favorite yogurt and fruits, or freeze it in popsicle molds for a cool summer snack.
Half a cup of silken tofu provides 86 milligrams of calcium and is a great way to get your fix if you’re vegetarian or vegan. It can be used to make lasagna or added to salads and soups.
5. White Beans:
White beans contain 181 milligrams of calcium per cup and are a great source of protein and fiber. Try them in chili, stews, or as a topping on salads.
6. Cow’s Milk:
Cow’s milk is usually fortified with calcium, so that one cup of it provides 281 milligrams of the nutrient. It makes a great addition to smoothies and can be used as a base for creamy soups.
Kale contains 49 milligrams of calcium per cup, making it a great way to boost your calcium intake. Try turning it into chips or sautéing it with olive oil and garlic for a quick and healthy side dish.
8. Ricotta Cheese:
Ricotta contains 121 milligrams of calcium per cup and is a delicious option if you’re looking for a dairy source of calcium. It can be used in lasagna, stuffed shells, and even sweet desserts like cheesecake.
9. Almond Milk:
Unsweetened almond milk is fortified with calcium and contains 452 milligrams of the nutrient per cup. Make creamy sauces with it or use it in smoothies and hot drinks.
Spinach is not only high in vitamin A, it also contains 99 milligrams of calcium per cup. It can be used as a side dish, in salads, and added to smoothies.
Oranges contain 53 milligrams of calcium per fruit, making them a delicious way to get your calcium intake. Try adding them to salads or enjoying them on their own for a snack.
Flaxseeds are an excellent source of calcium, with 92 milligrams per tablespoons. Sprinkle them on yogurt, cereals, or use them to thicken sauce.
13. Turnip Greens:
Turnip greens have 97 milligrams of calcium per cup and make a great substitute for spinach. Use them in salads, soups, and even stir-frys.
14. Collard Greens:
Collard greens contain 136 milligrams of calcium per cooked cup and are a versatile option for adding to your diet. Enjoy them with a side of grilled chicken, toss them in a green smoothie, or make individual wraps with them.
Edamame is not only a good source of protein, but also provides 88 milligrams of calcium per cup. Make homemade hummus with it or use it in stir-frys and salads.
Each fig provides 14 milligrams of calcium and can be added to a variety of dishes. Try adding them to fruit salads or incorporating them into a vegetarian wrap sandwich.
One Stalk of rhubarb contains 70 milligrams of calcium and makes a great addition to desserts. Try making rhubarb compote or even a crumble with it.
Broccoli contains 45 milligrams of calcium per raw cup and is a great way to get your daily dosage of the mineral. Use it in stir-frys or roast it alongside other vegetables.
19. Black-Eyed Peas:
Black-eyed peas contain 35 milligrams of calcium per cooked cup and provide plenty of fiber as well. Try making a black-eyed pea hummus or add them to a veggie soup.
20. Sesame Seeds:
With 88 milligrams of calcium per tablespoon, sesame seeds are an easy way to incorporate calcium into your diet. Use them to top salads, popcorn, or yogurt.
21. Blackstrap Molasses:
With 173 milligrams of calcium per tablespoon, blackstrap molasses is an excellent way to increase your calcium intake. Try using it to sweeten cookies, granola bars, or smoothies.
22. Brazil Nuts:
Brazil nuts contain 40 milligrams of calcium per cup and are a good option if you’re looking for a nut source of the nutrient. Enjoy them as a snack or add them to salads and trail mixes.
All in all, increasing your intake of calcium-rich foods is an easy way to make sure you’re getting the necessary amount of this essential mineral. From fish and dairy to nuts and vegetables, there is no shortage of options when it comes to naturally boosting your calcium intake!