Foods High in Calcium

 
 

Calcium is important for bone and teeth health along with muscle, heart, and nerve function. Generally 1200-1500 mg/day of calcium is suggested. Below are some foods that are high in calcium. The exact values may vary. Please work with your clinician to find the best balance for you.

 

Foods High in Calcium

Food Calcium Content (per serving)
Low-fat plain yogurt (1 cup) 300-415 mg
Canned salmon (with bones) (1 cup) 180 mg
Collard greens (cooked, 1 cup) 260 mg
Milk (1 cup) 300 mg
Fortified plant-based milk Varies (usually around 300 mg)
Fortified orange juice Varies (usually around 300 mg)
Tofu (calcium-set, 1/2 cup) 200-400 mg
Cheese (cheddar, 1 oz) 200-250 mg
Sardines (with bones, 3 oz) 325 mg
Spinach (cooked, 1 cup) 240 mg
Kale (cooked, 1 cup) 180 mg
White beans (1/2 cup) 100 mg
Almonds (1 oz) 95 mg

Some Recipe Ideas

  1. Greek Yogurt and Berry Parfait:

    • Layer Greek yogurt with mixed berries and a sprinkle of chopped almonds or walnuts.

    • Drizzle with honey for added sweetness.

    • Estimated Calcium Content: Greek Yogurt (200-300 mg per 6 ounces), Nuts (varies)

  2. Cheesy Broccoli and Quinoa Casserole:

    • Cook quinoa and mix it with steamed broccoli florets.

    • Add a creamy cheese sauce (using low-fat cheese) and bake until bubbly.

    • Estimated Calcium Content: Low-Fat Cheese (varies), Broccoli (varies), Quinoa (varies)

  3. Tofu Scramble with Spinach:

    • Sauté cubed tofu with spinach, bell peppers, and onions.

    • Season with turmeric and nutritional yeast for a cheesy flavor.

    • Estimated Calcium Content: Tofu (varies), Spinach (varies)

  4. Sardine and Spinach Salad:

    • Combine canned sardines, fresh spinach, cherry tomatoes, and sliced red onion.

    • Top with a light vinaigrette dressing.

    • Estimated Calcium Content: Sardines (varies), Spinach (varies)

  5. Sesame Kale Salad with Almonds:

    • Massage kale leaves with lemon juice to soften them.

    • Top with toasted sesame seeds, sliced almonds, and a tahini-based dressing.

    • Estimated Calcium Content: Kale (varies), Almonds (varies)

  6. Veggie-Packed Bean Chili:

    • Prepare a chili with beans (such as kidney beans and black beans), tomatoes, bell peppers, and spices.

    • Serve with a dollop of Greek yogurt (as a calcium-rich topping).

    • Estimated Calcium Content: Beans (varies), Greek Yogurt (200-300 mg per 6 ounces)

  7. Figs and Greek Yogurt Snack:

    • Slice fresh figs and serve them with a side of Greek yogurt.

    • Drizzle with honey and sprinkle with chopped nuts.

    • Estimated Calcium Content: Greek Yogurt (200-300 mg per 6 ounces), Figs (varies)