Top 50 Foods High In Calcium

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Greetings, health enthusiasts! Have you ever pondered over the essential role that calcium plays in your body? A keystone mineral, calcium is pivotal for maintaining robust bone health, enabling our heart, muscles, and nerves to function optimally, and even assisting in blood clotting.

Despite calcium’s critical role, a significant portion of the population doesn’t meet the recommended daily intake. In fact, calcium deficiency can lead to serious health problems over time, including osteoporosis, a condition marked by weak and brittle bones.

That’s where diet comes in. Consuming a variety of calcium-rich foods is a natural and effective way to ensure you’re meeting your daily calcium requirements. But what foods should you focus on? From dairy products, leafy greens, to fortified foods, we have you covered.

In this blog post, we’ll dive into the top 50 foods that are incredibly rich in calcium, plus answer a few FAQs about calcium intake in general. So let’s get straight to it:

Top 50 foods high in calcium

Rank Food Calcium Content
1 Collard Greens 232 mg per 1 cup cooked
2 Spinach 245 mg per 1 cup cooked
3 Turnip Greens 197 mg per 1 cup cooked
4 Mustard Greens 165 mg per 1 cup cooked
5 Swiss Chard 102 mg per 1 cup cooked
6 Butternut Squash 84 mg per 1 cup cooked
7 Sweet Potato 76 mg per 1 cup cooked
8 Kale 101 mg per 1 cup cooked
9 Broccoli 62 mg per 1 cup cooked
10 Chinese Broccoli 88 mg per 1 cup cooked
11 Bok Choy 74 mg per 1 cup cooked
12 Okra 82 mg per 1 cup cooked
13 Rutabaga 53 mg per 1 cup cooked
14 Summer Squash 48 mg per 1 cup cooked
15 Green Beans 37 mg per 1 cup cooked
16 Brussel Sprouts 56 mg per 1 cup cooked
17 Fennel 43 mg per 1 cup cooked
18 Artichoke 55 mg per 1 medium artichoke
19 Red Potatoes 22 mg per 1 medium potato
20 Acorn Squash 90 mg per 1 cup cooked
21 Hubbard Squash 83 mg per 1 cup cooked
22 Alfalfa Sprouts 28 mg per 1 cup raw
23 Leeks 54 mg per 1 cup raw
24 Avocado 12 mg per 1/2 avocado
25 Romaine Lettuce 20 mg per 2 cups shredded
26 Green Peas 62 mg per 1 cup cooked
27 Celery 40 mg per 1 cup raw
28 Carrots 42 mg per 1 cup raw
29 Onion 46 mg per 1 cup raw
30 Bell Peppers 18 mg per 1 cup raw
31 Asparagus 32 mg per 1 cup cooked
32 Eggplant 22 mg per 1 cup cooked
33 Beets 22 mg per 1 cup cooked
34 Corn 9 mg per 1 medium ear
35 Mushrooms 2 mg per 1 cup raw
36 Tomato 12 mg per 1 medium tomato
37 Cucumber 14 mg per 1 cup sliced


Importance of Calcium

Calcium plays several critical roles in our body. Calcium is needed for muscle function, nerve transmission, intracellular signaling, and hormonal secretion—almost every cell in our body uses calcium in some way. Additionally, calcium is used to help blood vessels move blood throughout the body and to help release hormones and enzymes that affect almost every function in the human body.

Recommended Intakes

Intake recommendations for calcium, as well as other nutrients, are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies. The DRIs represent the most current scientific knowledge on nutrient needs of healthy populations.

For more information about Calcium intake recommendations, you can visit the official National Institutes of Health’s Dietary Reference Intakes for Calcium page.

Calcium is found in a variety of foods. We often associate calcium with dairy products, but it’s also present in many fruits, vegetables, grains, and protein foods. Below is a table outlining some of the top calcium-rich foods to incorporate into your diet.

It’s important to note that the calcium content of foods can vary depending on several factors, including the soil where the food was grown, the time of harvest, and the method of preparation.

Support Bone Health

skeleton, human, bone

In the United States, osteoporosis, a condition that results in fragile bones prone to fractures, impacts over a quarter of the population, particularly the elderly. This isn’t entirely surprising given the significant role that calcium-rich foods play in preserving our bone and skeletal health.

Calcium acts in two major ways within our bones: it is both deposited into bones and extracted from them through cells known as osteoblasts. Additionally, other vitamins and minerals, including vitamin C and potassium, are instrumental in strengthening our bones and maintaining their flexibility over the years.

The importance of calcium cannot be overstated, especially during adolescence when bones reach their peak density. Thus, prioritizing adequate calcium intake during these critical years is of utmost importance for long-term bone health.

Risks of Calcium Deficiency

Insufficient calcium intake can lead to a condition known as Hypocalcemia. Symptoms of this condition include numbness and tingling in the fingers, muscle cramps, lethargy, poor appetite, and abnormal heart rhythms. If left untreated, calcium deficiency can lead to more serious health issues such as osteoporosis, a condition that weakens bones and makes them prone to fractures.

Severe calcium deficiency is relatively rare in the general population, but certain groups are at higher risk. These include postmenopausal women, people with lactose intolerance or dairy allergies who do not consume adequate alternative sources, vegans who do not carefully balance their diet, and individuals taking certain medications such as corticosteroids.

For more details on calcium deficiency and its effects, please visit National Institutes of Health’s Calcium Fact Sheet for Health Professionals.

What Other Foods and Nutrients Can Help Make My Bones Stronger?

The bones need a range of nutrients including calcium and magnesium. They are vitamin A phosphorous, magnesium – potassium – iron oxide and nitrite containing. ) Resistance exercises like squats or weightlifting also help strengthen and stimulate bone development if they cause an osteogenic effect. 29, 30, 33).

What fruits and vegetables provide calcium?

Not into dairy? Here’s a delightful list of calcium-rich fruits and vegetables to incorporate into your diet:

fresh orange juice, squeezed, refreshing

  1. Orange Juice Fortified with Calcium: A standard 240ml glass delivers about 300mg of calcium, which equals 22% of the DV.
  2. Collard Greens: A single cup (about 190g) of boiled and drained collard greens contains about 268mg of calcium, which equals 21% of the DV.
  3. Spinach: One cup of cooked spinach (about 180g) contains around 245mg of calcium, which equals about 19% of the DV.
  4. Oranges: One medium orange provides approximately 60mg of calcium, which equals about 5% of the DV.
  5. Okra: Half a cup of cooked, sliced okra (about 80g) contains around 65mg of calcium, or about 5% of the DV.
  6. Kale: One cup of raw kale (about 67g) contains approximately 53mg of calcium, which is about 4% of the DV.
  7. Broccoli: One cup of raw broccoli (about 91g) provides around 43mg of calcium, or about 3% of the DV.
  8. Kiwifruit: One medium kiwifruit has about 23mg of calcium, equivalent to 2% of the DV.
  9. Tangerines: One medium tangerine provides around 15mg of calcium, or 1% of the DV.
  10. Ripe Pears: One medium pear contains around 13mg of calcium, which equals 1% of the DV.

These fruits and vegetables, along with other calcium-rich foods, can help you meet your daily calcium needs naturally.

What are the best sources of calcium for vegans or people with a dairy intolerance?

savoy cabbage, cabbage, vegetables

For individuals who follow a vegan diet or are intolerant to dairy, there are numerous alternative sources of calcium available. Broadly, leafy green vegetables can provide a healthy dose of calcium, and they fit nicely within a vegan or dairy-free diet. It’s worth noting that while a vegetarian diet has been associated with a lower risk of osteoporosis, this risk is not entirely eliminated for vegans and vegetarians.

If you’re unable to consume lactose, there’s still a wide array of calcium-rich foods that you can incorporate into your diet. Certain mineral waters, for instance, are a good source of calcium. Similarly, soy milk is another great nondairy option that can help you meet your calcium needs. Moreover, many food products are fortified with calcium, including some types of bread. Hence, even without dairy, it’s entirely feasible to maintain a healthy and balanced diet that provides ample calcium.

Does dairy makes the body too ‘acidic’ and leeches calcium from bones?

Is your morning milk doing more harm than good? Well, that’s the million-dollar question that’s been creating quite a buzz in the world of nutrition! Some folks argue that dairy can crank up the body’s acidity levels, prompting it to drain calcium right from our precious bones. But, is there any truth to this claim?

Well, the jury is still out on this one. The science backing this idea isn’t as ironclad as we’d like. Some suggest that eating protein-heavy foods can push our bodies into acidity overdrive. To neutralize, our body supposedly leaches calcium from our bones, putting them at risk of fractures. This theory often leads to the big ‘Aha!’ moment: Maybe we should all be living the alkaline life and ditch the dairy!

Before you give your favorite cheddar the side-eye, let’s not forget our all-time nutritional mantra – balance is key! Loading up on a colorful variety of fruits and veggies is like giving your body a big ‘thumbs up’ for maintaining optimal acidity balance. Research after research applauds a diet with nutrient-dense foods from all corners of the food pyramid for promoting overall health and specifically, sturdy bones.

Take a study from Osteoporosis International for example, which tips its hat to dietary patterns rich in fruits, veggies, and yes, dairy, for higher bone mineral density in our golden years. Even the National Osteoporosis Foundation a leading authority on bone health, gives dairy products the green light as a top calcium source.

So, while the dairy-debate rages on, it’s wise to keep embracing a balanced, colorful diet, and seek personalized advice from your trusty dietitian or healthcare provider when in doubt. After all, in the game of nutrition, it’s all about teaming up with a variety of foods for the win!

Should I Take Calcium Supplements?

tablets, medicine, supplement

Calcium supplementation, while beneficial for some, can pose considerable health risks if implemented without proper medical consultation. There’s a whole spectrum of potential complications to consider: cardiovascular troubles, an increased risk of heart attacks, and more.

Unregulated calcium supplementation can lead to what experts call ‘hypercalcemia’, a condition characterized by excessive calcium in your blood. This could subsequently result in digestive distress and kidney stones.

What’s important to note is that calcium doesn’t work in isolation. Vitamin D plays a pivotal role in helping the body absorb calcium. Without sufficient Vitamin D, calcium supplements may not be performing optimally, and you might not be receiving the benefits you anticipate. A study from The American Journal of Clinical Nutrition illustrates the interplay between these two vital nutrients in maintaining bone health.

If your healthcare provider does suggest calcium supplements, it is essential to inquire about your Vitamin D levels as well. They may recommend an additional Vitamin D supplement or certain dietary modifications to ensure a successful synergistic effect.

Conclusion and Additional Resources

Understanding the importance of calcium and ensuring sufficient intake is a crucial part of maintaining overall health. From bone health to muscle function and nerve transmission, calcium plays a vital role in our body’s everyday operations. Whether through diet or supplementation, meeting your calcium needs can support strong bones and overall wellness.

For more information about calcium and other essential nutrients, check out these reputable sources:

  1. National Institutes of Health Office of Dietary Supplements
  2. U.S. Department of Agriculture’s FoodData Central
  3. Dietary Guidelines for Americans
  4. The American Society for Nutrition

Remember, while dietary supplements can help fill nutrient gaps, a balanced diet should be the primary source of the nutrients our bodies need. If you have concerns about your calcium intake or any other nutritional issues, don’t hesitate to seek the advice of a healthcare professional or a registered dietitian.


The information in this blog post is intended to provide a general understanding of calcium. It should not be used as a substitute for professional medical advice, diagnosis, or treatment.