Calcium Rich Foods, Fruits, Vegetables Name List to add in Your Diet

Calcium is universally acknowledged as the essence of a more muscular body and healthier immune system. Varying phases of life necessitate different quantities of calcium: small children, teens, and older women all require more than the average amount. Most individuals aged 19–50 require 1,000 milligrammes (mg) of calcium daily. Some of the most famous calcium rich foods include milk, cheese, and yoghurt.

Besides, many non-dairy food items are also high in this mineral. Let’s read about 20 foods high in calcium for everyday meals.

Top 20 Calcium Rich Foods

Given below is a calcium foods list you may consider to build a diet:

1. Milk

One of the finest, most accessible, and most popular sources of calcium is Milk. Besides, it is a good source of protein, vitamin A, and vitamin D.

• Calcium content: 300 ml (1 cup) of cow’s milk (skimmed/whole/low-fat) has 276-352 mg (approx.) calcium.
• Best way to consume: Boiled milk, without adding sugar or any artificial flavors.
• Ideal consumption (per day): A daily calcium intake of 200ml (one glass of milk) is sufficient for an adult.

2. Yogurt

Yogurt, another dairy product, is an excellent source of calcium, protein, phosphorus, potassium, and vitamins 12 and B2.

• Calcium content: 29ml of plain, low-fat yogurt contains 310 mg (approx.) calcium
• Best way to consume: Low-fat yogurt, without any added sugar or toppings
• Ideal consumption (per day): A daily consumption of about one cup of yogurt fulfils the body’s need for calcium

3. Cheese

Perhaps the most tasteful entry to the list of calcium-rich foods, cheese is an excellent source of protein and calcium. 

• Calcium content: 1 Pound of cheese (various types) has 50-331 mg (approx.) calcium.
• Best way to consume: Lactose-free or low-lactose cheese 
• Ideal consumption (per day): Eating about one cup of diced cheese provides enough calcium for an adult.

4. Almonds

Almonds contain the highest amount of calcium among all nuts. They are also rich in fiber, healthy fats, protein, magnesium, manganese, and vitamin E.

• Calcium content: 1 Pound of almonds has about 80 mg of calcium
• Best way to consume: Plain almonds, without adding any salt, 
• Ideal consumption (per day): Small servings of about a quarter cup of almonds is perfect for an adult.

5. Chia Seeds

Chia seeds are rich in plant-based omega-3 fatty acids and contain boron, promoting bone health. It is popularly considered one of the best foods high in calcium.

• Calcium content: 1 ounce or two tablespoons of chia seeds contain 179 mg of calcium.
• Best way to consume: Chia seeds can be added to smoothies or eaten with oatmeal and yogurt.
• Ideal consumption (per day): About two tablespoons of chia seeds are recommended.

6. Sunflower Seeds

 Another excellent non-dairy source of calcium, sunflower seeds also contain magnesium, vitamin E, and copper, which promote bone health and prevent bone loss.

• Calcium content: 1 Pound of dry sunflower seeds contain approx. 50 mg calcium
• Best way to consume: Raw, unsalted seeds are the best way to eat sunflower seeds
• Ideal consumption (per day): Recommended intake of sunflower seeds is about one handful.

7. Pulses and Beans

A traditionally rich source of protein, fibre, and micronutrients is also loaded with iron, zinc, folate, magnesium, and potassium.

• Calcium content: 1 Cup of beans provides approx. 50-180 mg calcium
• Best way to consume: Boiled beans serve as the best option to increase your calcium intake
• Ideal consumption (per day): Depending on its type, either a cup or two cups is enough.

8. Amaranth 

Amaranth is a highly nutritious pseudocereal; the leaves and seeds are loaded with magnesium, manganese, phosphorus, and iron, among others.

• Calcium content: 1 Cup of cooked amaranth grain provides approx. 116 mg calcium
• Best way to consume: Add boiled or roasted amaranth into flakes or pasta or eat as porridge
• Ideal consumption (per day): 1 Cup of cooked amaranth leaves provides enough calcium for an adult.

9. Sesame seeds

These little seeds, a staple of many cuisines worldwide, are rich in calcium.

• Calcium content: 100 gms of sesame seeds contain 975 mg of calcium
• Best way to consume: Sprinkle dry roasted sesame seeds over your dishes or add them to your smoothies
• Ideal consumption (per day): 1-2 tablespoons (roasted)

10. Dried Figs

Dried figs boast a higher calcium quantity than other dried fruits, possessing ample amounts of potassium, vitamin K, antioxidants, and fibre.

• Calcium content: 2 dried figs contain 65 mg (approx.) of calcium
• Best Way to Consume: Eat whole figs as on-the-go snacks or chop up dried figs and use them as topping for your salad or yogurt
• Ideal consumption (per day): 2-3 figs 

11. Salmon Fish

High-quality protein and omega-3 fatty acids are found in Salmon fish, which benefit your heart, brain, and skin.

• Calcium content: 100 gms of salmon fish contain approx. 210 mg calcium
• Best way to consume: Pan-fried, grilled, or steamed
• Ideal consumption (per day): 1 serving (2-3 small pieces)

12. Eggs

Eggs are one of the few dietary essentials that contain vitamin D, which works in tandem with calcium in the formation of strong bones.

• Calcium content: 1 large boiled egg contains approx. 25 mg of calcium
• Best way to consume: Boiled, scrambled, or poached
• Ideal consumption (per day): Up to 3 whole eggs per day

13. Soybeans 

Soybeans can be a good alternative for people who do not wish to consume dairy products and yet not lose out on adequate calcium intake.

• Calcium content: 1 cup of cooked soybeans contains 175 mg (approx.) of calcium
• Best way to consume: Steamed beans, as it is, or in the form of curry
• Ideal consumption (per day): 15-25 grams

Healthy Calcium Rich Fruits

14. Oranges

Oranges include antioxidants that prevent skin from free radical damage. In addition, being high in Vitamin B6, Oranges aid in the synthesis of hemoglobin, and their magnesium content assists in maintaining blood pressure balance.

• Calcium content: 1 whole orange contains 55 mg (approx.) of calcium
• The best way to consume it is: Have it as it is or pair it with some other fruit. You can also have a fruit salad or orange smoothie.
• Ideal consumption (per day): Not more than 8 ounces (240 ml)

15. Kiwi

The kiwi, often known as the kiwi fruit, is next in line. With 23.5 milligrams of calcium per fruit, these fuzzy tiny green fruits are surprisingly rich in calcium. Therefore, adding them to your diet may not be a bad idea.

• Calcium content: 1 whole kiwi contains 23.5 mg (approx.) calcium
• Best way to consume: Have it as it is or make fresh kiwi juice
• Ideal consumption (per day): 1.5-3 kiwis

16. Mulberries

Mulberries may assist in reducing cholesterol, preventing fatty liver disease, and regulating blood sugar levels. It is also a delicious treat to binge on and great calcium rich fruit.

• Calcium content: 100 gms of mulberries contain approx. 39 mg calcium
• Best way to consume them: Have them in their natural form or add them to a smoothie
• Ideal consumption (per day): 1 small cup

17. Blackberries

Berries are one of the most nutritious foods you can consume. They’re tasty, nutritious, and have many health advantages to boot. Moreover, these are also members of the calcium-rich food family.

• Calcium content: 100 gms of blackberries contain approx. 29 mg calcium
• Best way to consume them: Have them in their natural form or add them to a smoothie
• Ideal consumption (per day): 8-10 blackberries

18. Guavas

This simple fruit is high in vitamin C, lycopene, and antioxidants, all helpful to the skin. Guavas are also high in manganese, which aids the body’s absorption of other essential minerals from the diet.

• Calcium content: 1 whole guava contains 9.9 mg (approx.) of calcium
• Best way to consume:
• Ideal consumption (per day): 1 serving

Calcium Rich Vegetables

Vegetables are a great way to give your health a good boost. Many delectable veggies are bountiful sources of calcium. Keep reading to learn more about vegetables high in calcium that one could include in their diet for better health & immunity.

19. Spinach

Yes, spinach is one of the most nutritious leafy greens that deserves its spot on our list of healthy veggies rich in calcium. This versatile veggie can be consumed raw, boiled, or fried.

• Calcium content: 100 g of spinach contains about 136mg
• Best way to consume: As a salad
• Ideal consumption (per day): 1 – 2 serving

20. Okra

Okra is a healthy veggie interestingly known as “ladies finger” due to its peculiar shape. It’s a good source of antioxidants, minerals, proteins, and calcium. Additionally, it can be good for gastrointestinal health.

• Calcium content: 100 g of okra contains about 77 mg of calcium.
• Best way to consume: You can eat roasted okra in olive oil
• Ideal consumption (per day): 1 serving is recommended.

21. Butternut Squash

Butternut squash may closely resemble a pumpkin, but they both are entirely different. It usually has an attractive tan-yellowish outer skin and an inner flesh filled with seeds. This highly nutritious veggie is an excellent source of essential nutrients like calcium, proteins, vitamin A and potassium.

• Calcium content: 100 g of Butternut Squash contains about 41 mg of calcium.
• Best way to consume it: You can eat it as a salad
• Ideal consumption (per day): 1 serving per week is recommended

22. Sweet Potatoes

They are incredibly delicious and are a rich source of various nutrients. Sweet potatoes are also tubed vegetables that are enjoyed all over the globe due to their unique taste. They can be enjoyed fried, boiled, or grilled.

• Calcium content: 100 g serving of sweet potato contains about 30 mg of calcium
• Best way to consume: You can eat roasted sweet potatoes.
• Ideal consumption (per day): 1 -3 servings per week is the best.

23. Brussels Sprouts

This cruciferous vegetable rightfully enters the list of vegetable sources of calcium. They may look similar to cabbages because they are from the same family. Brussels sprouts make an excellent addition to any dish.

• Calcium content: 100 g of Brussel sprouts contains about 36 mg of calcium.
• Best way to consume them: You can eat them as a salad
• Ideal consumption (per day): 1 serving per week is recommended.

24. Parsley

It’s a herb that’s used extensively in garnishing and decorating many types of dishes. It has a natural peppery taste with a hint of earthy taste that everyone loves. It’s used in many different types of cuisines to enhance the aroma & flavour.

• Calcium content: 100 g serving of Parsley contains about 138 mg of calcium.
• Best way to consume them: Sprinkle them on top of your favourite dishes
• Ideal consumption (per day): 3 – 5 servings per week

25. Kale

This green leafy vegetable is rich in antioxidants and loaded with calcium. Another benefit of consuming kale is that it is low in calories.

• Calcium content: 1 cup of cooked Kale contains 179 mg (approx.) of calcium
• Best way to consume: Add chopped kale to your salad or saute or steam to eat with your main course
• Ideal consumption (per day): About two cups of kale daily gives the body enough calcium.

26. Broccoli

Broccoli, another member of the cruciferous family, is rich in nutrients that help prevent various types of cancer. It is also one of the calcium-rich foods known to nutritionists.

• Calcium content: 1 cup of cooked broccoli contains 100 mg (approx.) of calcium
• Best way to consume: Cooked broccoli eaten with salad
• Ideal Consumption (per day): 1 Cup of broccoli eaten in a day is enough to meet your calcium requirements

27. Beet Greens

Beet greens make their delightful entry on our exciting list of calcium-containing vegetables. They are one of the healthiest vegetables around. They have a potent nutritious profile, rich in calcium, manganese, and proteins.

• Calcium content: 100 g of beet green contains 114 mg of calcium
• Best way to consume them: You can enjoy them as a salad.
• Ideal consumption (per day): 1 – 2 servings a week is good for health.

28. Turnip Greens

They are the nutritious leaves of the turnip vegetable. Interestingly they belong to the same family as kale and broccoli. Hence, they rightfully take their spot on our list of vegetables that have calcium. Furthermore, they provide the highest amount of calcium among many other vegetables!

• Calcium content: 100 g of turnip greens contains 137 mg of calcium
• Best way to consume them: You can enjoy them as a salad or eat them fried
• Ideal consumption (per day): 1 – 3 servings a week is good for excellent health

Conclusion

No health-conscious individual is alien to the fact that most calcium is derived from dairy products. Besides, we have listed above some calcium-rich food items, such as eggs, fish, oranges, and sesame seeds, that can complete your body’s daily recommended calcium intake.