Health Nutrition & Diet 17 High Calcium Foods, From Ricotta Cheese to Leafy Greens This essential mineral is important for so much more than just bone health. By Kirsten Nunez Kirsten Nunez Kirsten Nunez has been a health and fitness writer at Real Simple since 2021 and has been writing for nearly a decade. Real Simple's Editorial Guidelines Updated on June 25, 2024 Fact checked by Haley Mades Fact checked by Haley Mades Haley is a Wisconsin-based creative freelancer and recent graduate. She has worked as an editor, fact checker, and copywriter for various digital and print publications. Her most recent position was in academic publishing as a publicity and marketing assistant for the University of Wisconsin Press Our Fact-Checking Process Close Photo: MAIKA 777/Getty Images High-calcium foods play a pivotal part in a well-rounded diet. The mineral, after all, is a major structural component of bones (and teeth!). But as it turns out, calcium's role in the body doesn't stop at your skeletal system. We talked to experts to learn about all the best benefits of calcium—and how to consume more of it. Here are some key ways calcium enhances your health and a few of our favorite calcium-rich foods (with recipes!). Susan Greeley, MS, RDN, is a registered dietitian and chef instructor at the Institute of Culinary Education. Victoria Whittington, RDN, is a registered dietitian and personal trainer with over a decade of experience in the health and fitness space. Health Benefits of Calcium According to Susan Greeley, MS, RDN, registered dietitian and chef instructor at the Institute of Culinary Education, calcium does more than boost bone health. It is also required for muscle function, hormonal secretion, and healthy blood clotting. Additionally, the mineral is involved in heart health, as it's required by blood cells to pump blood efficiently. Even nerve cells need calcium to communicate properly with each other and transmit signals. Needless to say, calcium is a very important mineral. According to the 2020–2025 Dietary Guidelines for Americans, adult men and women need 1,000 milligrams of calcium a day. However, women aged 50 and older need a bit more, about 1,300 milligrams per day. The reason? Menopause—which often occurs between age 45 to 55—involves a drop in estrogen production. This reduces calcium absorption, thus increasing the risk of bone loss and increasing their calcium needs. The Link Between Calcium and Vitamin D Conditions like vitamin D deficiency, parathyroid hormone disorders, or taking certain medications can also increase one's calcium requirements, according to Greeley. Vitamin D, for example, helps the body absorb calcium by promoting the synthesis of proteins in the intestines. These proteins bind to calcium and magnesium, aiding their journey through the intestinal lining and into the bloodstream. This facilitates nutrient absorption. Vitamin D deficiency, on the other hand, can impair the absorption process. The result can be weakened bones and conditions like osteomalacia or osteoporosis. Foods That Are High in Calcium The body can't make its own calcium. Instead, it needs to obtain this essential mineral via the diet—specifically, through food and supplements. Otherwise, Greeley says, the body will start taking calcium from the bones, which can cause bone loss over time and ultimately increase the risk of osteoporosis. Luckily, there are plenty of foods that offer calcium—and you're likely eating lots of them already. Read on for the healthiest, high-calcium foods to add to your plate every day. 01 of 17 Milk This mix makes for a sweet and comforting hot cocoa with a hint of cinnamon and spice. If you prefer more of a kick, up the cayenne to a rounded ¼ teaspoon. For an even richer treat, use half and half in place of milk. Once a batch is made, it only takes a few minutes to make a mug (or three), so it’s great to keep on hand all winter long. Serve with freshly whipped cream or marshmallows. Get the recipe:Mexican Hot Cocoa Mix. Grace Elkus Milk is a well-known source of calcium, and for good reason, too. It's one of the best dairy sources of calcium, says registered dietitian Victoria Whittington. One cup of whole milk contains 306 milligrams of calcium, and one cup of fat-free milk contains 322 milligrams. Milk is also packed with high-quality protein, plus essential nutrients like magnesium, zinc, and vitamin B12. The best part? The beverage can be enjoyed in myriad ways, from hot cocoa to cereal. GET THE RECIPE 02 of 17 Yogurt Victor Protasio If milk isn't your thing, consider yogurt for a calcium boost. As a fermented milk product, its nutritional profile is similar to milk; some of its notable nutrients include protein, vitamin B12, and calcium. In fact, an 8-ounce serving of plain, low-fat yogurt contains an impressive 415 milligrams of calcium, or 32 percent of your daily recommendation. What's more, the fermented nature of yogurt means that it contains probiotics, or "good" bacteria that support gut health. GET THE RECIPE 03 of 17 Cheese Victor Protasio As a milk-based product, cheese is another calcium-rich food that deserves a call out. According to Whittington, ricotta and mozzarella cheeses are particularly noteworthy in the calcium department. Half a cup of ricotta cheese contains about 305 milligrams of calcium, while a half cup of part-skim mozzarella cheese holds about 299 milligrams. That's on top of the other nutrients found in cheeses, like vitamin B12, vitamin A, and protein. GET THE RECIPE 04 of 17 Soy Not eggs, but a tofu scramble is what’s stuffed inside this vegan breakfast burrito. Seasoned with nutritional yeast, turmeric, and cumin, it’s an irresistible breakfast that’s great for on-the-go, too. Get the recipe:Vegan Breakfast Burrito With Tofu Scramble. Jennifer Causey While plant-based foods tend to contain less calcium than dairy products do, they can still contribute to your overall intake. One such example is soy, or soy protein, which comes from soybeans. Soy products are ideal if you're lactose intolerant or follow a plant-based diet, as their protein content is comparable to dairy's. Moreover, they're available in many forms. For example, one cup of cooked edamame (young soybeans) has 98 milligrams of calcium. Raw tofu prepared with calcium sulfate also contains an impressive amount, about 861 milligrams per half cup. Another option is fortified soy milk, which contains added calcium and provides between 150 and 300 milligrams per one-cup serving, depending on the brand, says Whittington. GET THE RECIPE 05 of 17 Fortified Foods Greg DuPree As mentioned, fortified soy milk contains added calcium—but it's not your only choice. Some plant-based milks (like oat or almond milks) may also be fortified with calcium and additional nutrients such as vitamin D. However, this can vary greatly by brand, so be sure to check the nutrition label. Calcium-fortified breakfast cereals and fruit juices, like orange juice, can also be excellent sources of dietary calcium, Greeley says (just watch out for excessive amounts of added sugars). For example, one cup of calcium-fortified orange juice offers 349 milligrams of calcium. GET THE RECIPE 06 of 17 Dark Leafy Greens Greg DuPree That's right, leafy green veggies are surprisingly rich sources of calcium, along with nutrients like fiber, folate, vitamin C, and vitamin K—just to name a few. In terms of calcium, some of the best options include spinach, turnip greens, and kale. For example, a half cup of spinach contains 123 milligrams of calcium. And don't limit yourself to salads: Leafy greens are more versatile than you may think. To up your intake, start your day by adding greens to a breakfast smoothie or loaded veggie omelet, Greeley suggests. "If you like avocado toast, add some greens to that," she adds. You can also cook a handful of greens into your favorite soups, sauces, rice recipes, and pasta dishes. GET THE RECIPE 07 of 17 Beans Caitlin Bensel In addition to soybeans, other types of beans also offer some calcium. Case in point: In half a cup of boiled white beans, you'll get about 80 milligrams of calcium. Half a cup of boiled black-eyed peas (which are actually beans!) provides about 106 milligrams. Beans are also a hearty source of plant protein, making them perfect for plant-based burgers and veggie chili. GET THE RECIPE 08 of 17 Canned Sardines Greg DuPree "Canned sardines have a ton of calcium due to their edible bones," Whittington says. One 3.75-ounce can of sardines with bones contains 351 milligrams of calcium, which is more than one-third of the daily recommendation for adults. To top it off, sardines are "rich in [other] minerals, including iron, potassium, magnesium, and zinc," she adds. They also pack a punch in terms of protein, vitamin D, and omega-3 fatty acids (healthy fats). GET THE RECIPE Tinned Fish Is Trending—6 Reasons Sardines Are One of the Healthiest You Can Eat 09 of 17 Seeds John Lawton Seeds, such as like sesame, chia, and poppy seeds, are all rich in calcium. One cup of sesame seeds, for example, contains about 1,400 milligrams of calcium. Meanwhile, an ounce of chia seeds and a tablespoon of poppy seeds contain about 179 milligrams and 127 milligrams, respectively. GET THE RECIPE 10 of 17 Almonds Nichifor Grigore/Getty Images Almonds have a rich calcium profile, as well. One cup contains about 385 milligrams. You can easily snack on almonds, toss them in your salads, or even use them to make almond cake. Almond milk is also a vegan-friendly substitute that's rich in calcium, as well. Eight ounces of unsweetened almond milk contains 451 milligrams of calcium. GET THE RECIPE 11 of 17 Whey Protein Powder Baibaz/Getty Images Whey protein powder contains calcium and boosts the absorption of calcium. In fact, 100 grams of Whey protein powder contains about 395 milligrams of calcium. And research has shown that dietary protein like Whey powder increases calcium absorption. And it's super easy to sprinkle some powder into a morning smoothie. GET THE RECIPES 12 of 17 Rhubarb Getty Images Rhubarb is a stalk-like piece of produce that's full of essential vitamins, nutrients, and minerals, including calcium. One stalk of raw rhubarb contains 43.9 milligrams of calcium. But don't let it fool you; this veggie is a versatile ingredient that's even used in dessert dishes like upside-down cakes and tarts. GET THE RECIPE 13 of 17 Amaranth Getty Images Amaranth is similar to quinoa in looks, but it's unique. It's a plant that serves as both a grain and a leafy vegetable, and you can eat both the leaves and the seeds. The leaves are particularly high in calcium. One cup of uncooked amaranth includes 307 milligrams of calcium. When cooked, however, it does lose a bit of its calcium content, dropping to 116 milligrams per cup. LEARN MORE 14 of 17 Figs Getty Images Figs contain a high calcium content, as well. Add them into your bowls or toss them into a tart. One large raw fig, alone, contains 22.4 grams of calcium. One cup of dried figs contains about 241 milligrams. GET THE RECIPE 15 of 17 Broccoli Johner Images/Getty Images There are infinite ways to cook broccoli—a staple vegetable in many meals. You can boil, steam, roast, grill, or sauté it. You can cook it in an Instant Pot or throw it in an air fryer. You can even cook broccoli in a microwave. Either way, the calcium content is plentiful. Raw, one cup of chopped broccoli contains 42.8 milligrams. GET THE RECIPE 16 of 17 Bok Choy Nungning20/Getty Images Bok choy is a type of Chinese cabbage. It grows as celery-like stalks that sprout soft, leafy greens. Like broccoli, there are many ways to cook bok choy—from boiling and steaming to sautéing and grilling it. However you decide to cook it, two and a half cups of baby bok choy contains 245 milligrams of calcium. GET THE RECIPE 17 of 17 Cottage Cheese Arx0nt/Getty Images Cottage cheese is packed with health benefits, which is largely why it's a key ingredient in viral Tik Tok recipes. One of its perks? A high calcium content. One cup of creamed large curd cottage cheese contains 174 milligrams of calcium. However, one cup of low-fat (2% milk fat) cottage cheese contains slightly more, with 227 milligrams. GET THE RECIPE Frequently Asked Questions Is it possible to get 1,200 mg of calcium daily from food? Yes, it is possible to get 1,200 milligrams of calcium daily from foods. Consuming calcium-rich foods like dairy products, leafy greens, and fortified foods can help you get more calcium. Combining these calcium sources can help you meet the recommended daily calcium requirement. What causes calcium depletion? Poor dietary intake can cause calcium deficiency. Vitamin D deficiency can also cause low calcium levels, since you need vitamin D to best absorb calcium. Some health conditions like chronic kidney disease can also interfere with calcium absorption. What fruits are highest in calcium? While fruit may not be the best source, many fruits do contain calcium. Fruits that are high in calcium include oranges, apples, bananas, apricots, figs, raisins, and currant (dried gooseberry). These foods contain six to 96 milligrams of calcium per serving size (varied). 5 Healthy Foods That Are High in Vitamin D (and Why It's So Important to Eat Them) Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. National Institutes of Health, Office of Dietary Supplements. Calcium. USDA. Dietary guidelines for Americans 2020-2025. Laird, E. et al. "Vitamin D and Bone Health; Potential Mechanisms." Nutrients. July 2010. Harvard School of Public Health. Calcium. USDA FoodData Central. Milk, whole, 3.25% milkfat, with added vitamin D. USDA FoodData Central. Milk, fat free (skim). Górska-Warsewicz H, Rejman K, Laskowski W, Czeczotko M. Milk and dairy products and their nutritional contribution to the average Polish diet. Nutrients. 2019;11(8):1771. doi:10.3390/nu11081771 Hadjimbei E, Botsaris G, Chrysostomou S. Beneficial effects of yoghurts and probiotic fermented milks and their functional food potential. 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