When people hear the word calcium, most think of milk and bones. But the truth is, milk isn't the only source of calcium for the body. Foods already in your daily meals — like yogurt, cheese, sesame seeds, almonds, leafy greens, beans, and certain fish — can also be good sources of calcium.
Calcium keeps bones and teeth strong, and it also plays an important role in the normal function of muscles and nerves. So adding different calcium-rich foods to your daily meals is an easy way to improve your diet. If you want to add more calcium to your diet, here are 15 calcium-rich foods you can easily include in your daily meals.
15 Calcium-Rich Foods
1. Sesame Seeds
Sesame seeds are a good natural way to get calcium, and they're easy to add to daily meals. A small amount of sesame seeds mixed into vegetables, salad, sauce, or other dishes can boost the nutrition of your food. Their taste is mild and pleasant, so they blend easily with many kinds of food. For anyone looking to add different calcium-rich foods to their meals, sesame seeds can be a useful choice. They can be added to a regular diet along with other nutritious foods.
2. Parmesan Cheese
Parmesan cheese is one of the calcium-rich foods, and even a small amount can help boost the calcium in a meal. It can be easily added on top of pasta, salad, soup, or other dishes. Its taste is quite strong, so it adds flavor while also providing calcium. For those who include dairy foods in their diet to meet calcium needs, parmesan cheese can be a good choice.
3. Calcium-Set Tofu
Tofu made with calcium sulfate can be a good source of calcium. About half a cup of tofu may provide around 253 milligrams of calcium, though the exact amount can vary depending on the product and how it's made. Tofu can be cooked with vegetables, added to salads, or included in different dishes. Since it's a plant-based food, it can easily fit into the meals of people who eat less meat. Along with calcium, tofu is also a good way to add variety to meals.
4. Sardines
Canned sardines eaten with their bones are a very good source of calcium. About 3 ounces of sardines may provide around 325 milligrams of calcium, so even a small amount adds a good amount of calcium to a meal. What makes sardines special is that their soft, edible bones also provide calcium. They can be added to salads, sandwiches, or main meals. This makes sardines a nutritious way to include fish along with calcium in your diet.
5. Yogurt
Yogurt is an easy, everyday food source of calcium. About 6 ounces of yogurt may provide around 300 milligrams of calcium, though the amount can vary depending on the type of yogurt. It can be eaten with fruit or cereal at breakfast, alongside a meal, or as a light snack. Another good thing about yogurt is that it can be added straight to meals without much preparation. For anyone looking to include dairy foods in their daily diet, yogurt is a convenient choice.
6. Milk
Milk is one of the easiest and most popular ways to get calcium. One cup of milk may provide around 300 milligrams of calcium, so adding it to your daily diet makes it easy to boost calcium intake. Besides drinking it directly, milk can also be used in tea, coffee, oatmeal, or other foods. It contains calcium along with several other nutrients. This is why milk has long been one of the main food sources of calcium in a balanced diet.
7. Chia Seeds
Chia seeds may be small, but they are packed with nutrients, including calcium. They're easy to mix into yogurt, oatmeal, smoothies, or other foods. Even a small amount of chia seeds is an easy way to boost the nutritional quality of a meal. There's no need to cook them separately, which makes them convenient to add to a daily diet. Along with calcium, chia seeds also add several other nutrients to meals.
8. Almonds
Almonds provide calcium along with protein and healthy fat, making them a nutrient-rich nut. Adding a small amount of almonds to daily meals can help boost calcium intake. Besides eating them as a snack on their own, they can also be added to oatmeal, yogurt, or salad. The taste and crunch of almonds make them an easy addition to daily meals. Along with calcium, the protein and fat they contain also add to their nutritional value.
9. Calcium-Fortified Soy Milk
Calcium-fortified soy milk can be a useful choice for people who prefer a plant-based drink instead of milk. One cup of fortified soy milk may provide around 299 milligrams of calcium. Besides drinking it directly, it can also be used in oatmeal, smoothies, and other drinks. Its calcium content can be close to that of regular milk, though the nutrition can vary between different products. So when choosing soy milk, it's important to pick one that's fortified with calcium.
10. Chickpeas
Chickpeas are a plant-based food that provides calcium along with protein and fiber. They can be easily added to curry, salad, chaat, or many other dishes. Chickpeas make for a filling meal and boost the plant-based nutrition in your food. Adding them to regular meals increases not just calcium, but also protein and fiber. This is why chickpeas are considered a very useful food in a balanced diet.
11. Kale
Kale is a leafy green vegetable that contains calcium along with several other nutrients. It can be eaten raw in salads or cooked and added to different dishes. Adding leafy green vegetables to your meals increases the variety of nutrients in your diet. Kale is also easy to mix into soups, vegetable dishes, or other meals. This makes it a good plant-based option for anyone looking to add different sources of calcium to their diet.
12. Broccoli
Broccoli provides calcium along with many other nutrients, making it more than just a vegetable — it's a nutrient-rich food choice. It can be lightly cooked, steamed, or mixed with other foods. Adding broccoli to salads, soups, and main meals increases both the amount of vegetables and the nutrition in your food. Its mild taste makes it easy to pair with many different dishes. Including vegetables like broccoli in your regular diet makes meals more varied and nutritious.
13. Salmon With Bones
Canned salmon eaten with its bones is a good food source of calcium. About 3 ounces may provide around 181 milligrams of calcium, so even a small amount adds a good boost to a meal. In this type of salmon, the soft, edible bones are an important source of calcium. It can be added to salads, sandwiches, or main meals. Along with calcium, salmon also adds other nutrients like protein to your meal.
14. White Beans
White beans are a plant-based food that provides calcium along with protein and fiber. They can be easily added to soups, salads, stews, or main meals. Adding beans to regular meals increases the amount of plant-based nutrients in your diet. This is especially useful for people who eat mostly plant-based food, as it's a good way to add several important nutrients to their diet. This combination of calcium, protein, and fiber makes white beans a great part of a balanced meal.
15. Dried Figs
Dried figs are one of the calcium-rich fruits and can be eaten as a snack without any special preparation. They can be added to breakfast, yogurt, oatmeal, or other foods. Figs contain natural sugar along with calcium, so it's good to keep portion size in mind while eating them. Their sweetness makes them a good option for a naturally sweet, nutritious snack. Adding dried figs to your diet in moderate amounts can boost the variety of calcium and other nutrients in your meals.
Frequently Asked Questions
1. What are the best calcium-rich foods?
Milk, yogurt, cheese, sesame seeds, soy products, and some green vegetables are good sources of calcium.
2. Is milk a good source of calcium?
Yes, milk is a major dietary source of calcium and can be included in a daily balanced diet.
3. Does sesame contain calcium?
Yes, sesame seeds contain a good amount of calcium and are one of the plant-based sources of calcium.
4. Is cheese rich in calcium?
Cheese contains calcium and protein, so it can be a useful part of a diet that supports bone health.
5. Do soy foods provide calcium?
Tofu and calcium-fortified soy products can be good options for getting calcium.
6. Do leafy green vegetables contain calcium?
Some leafy greens, like kale and collard greens, can be good sources of calcium.
Disclaimer: This article provides general information about calcium-rich foods. It is not medical advice. Please check with a doctor for calcium deficiency or any illness.
