Calcium is essential for bone health. It also helps regulate blood pressure, muscle contraction, nerve function, and heart rhythm.
Although there are many Calcium rich foods, most Americans get less than half the recommended daily amount of calcium from food alone. In fact, most of us are probably deficient in calcium.
But how much calcium do we really need? And what foods provide the most calcium? This article will answer these questions and help you make smarter choices about your diet.
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How Much Calcium Do We Need?
Calcium is one of the most important nutrients for our bodies. It plays a role in many different functions, including building bones, muscle contraction, nerve transmission, blood clotting, and hormone production. Most adults should consume 1,000 milligrams (mg) per day, although pregnant women and children require slightly more. However, it’s important to note that calcium isn’t just found in dairy products; it’s also present in leafy green vegetables like spinach and broccoli. So, you don’t necessarily need to eat dairy to meet your calcium needs.
Here are 10 calcium-rich foods that you may need to add to your diet.
1. Almonds
Almonds are one of the most popular nuts in America. They’re packed with protein, fiber, vitamins, minerals, and antioxidants.
They’re also a source of calcium. One ounce of almonds contains about 100 milligrams of calcium.
2. Broccoli
Broccoli is another food that is loaded with nutrients. It has vitamin C, folate, potassium, magnesium, iron, and fiber.
It also contains calcium. One cup of broccoli contains about 80 milligrams of calcium per serving.
3. Dark Chocolate
Dark chocolate is delicious, but it’s also a nutritional powerhouse. It’s full of antioxidants, flavonoids, and polyphenols.
These compounds give dark chocolate its antioxidant power. And it’s also a source of calcium, containing about 200 milligrams per half-cup serving.
4. Green Tea
Green tea is made from the leaves of the Camellia sinensis plant. It’s a popular drink among people looking to lose weight.
Green tea is also a good source of calcium. One 8-ounce cup of green tea contains about 50 milligrams of calcium, according to the National Institutes of Health.
5. Kale
Kale is a leafy green vegetable that’s packed with nutrients. It’s a good source of calcium, containing 120 milligrams per cup.
6. Milk
Milk is a staple food for many Americans. It’s a good way to get calcium into your diet.
A glass of low-fat milk contains about 150 milligrams of calcium and 2 percent of your daily recommended intake.
7. Oatmeal
Oatmeal is a breakfast favorite. It’s a good choice for those trying to lose weight.
One bowl of oatmeal contains about 170 milligrams of calcium along with other important nutrients.
8. Salmon
Salmon is a fish that’s popular in the United States. It’s lean meat that’s high in protein.
Salmon is a good source of omega-3 fatty acids. These fats are linked to lower cholesterol levels.
9. Yogurt
Yogurt is a popular snack. It’s a tasty treat that can satisfy your sweet tooth.
Yogurt is also a good source of calcium. A 6-ounce container of plain Greek yogurt contains about 130 milligrams of calcium
10. Zucchini
Zucchini is a versatile veggie that’s often used in recipes. It’s a good option for those looking to add some extra vegetables to their diets.
Zucchini is also a good source of calcium. One medium zucchini contains about 70 milligrams of calcium in the form of citrate.
Not enough Calcium rich foods, find below the tables that have high levels of Calcium.
| Dairy | Serving Size | Estimated Calcium* |
| Ricotta, part-skim | 4 oz | 335 mg |
| Yogurt, plain, low-fat | 6 oz | 310 mg |
| Milk, skim, low-fat, whole | 8 oz | 300 mg |
| Yogurt with fruit, low-fat | 6 oz | 260 mg |
| Mozzarella, part-skim | 1 oz | 210 mg |
| Cheddar | 1 oz | 205 mg |
| Yogurt, Greek | 6 oz | 200 mg |
| American Cheese | 1 oz | 195 mg |
| Feta Cheese | 4 oz | 140 mg |
| Cottage Cheese, 2% | 4 oz | 105 mg |
| Frozen yogurt, vanilla | 8 oz | 105 mg |
| Ice Cream, vanilla | 8 oz | 85 mg |
| Parmesan | 1 tbsp | 55 mg |
| Fortified Food | Serving Size | Estimated Calcium* |
| Almond milk, rice milk, or soy milk, fortified | 8 oz | 300 mg |
| Orange juice and other fruit juices, fortified | 8 oz | 300 mg |
| Tofu, prepared with calcium | 4 oz | 205 mg |
| Waffle, frozen, fortified | 2 pieces | 200 mg |
| Oatmeal, fortified | 1 packet | 140 mg |
| English muffin, fortified | 1 muffin | 100 mg |
| Cereal, fortified | 8 oz | 100-1,000 mg |
| Seafood | Serving Size | Estimated Calcium* |
| Sardines, canned with bones | 3 oz | 325 mg |
| Salmon, canned with bones | 3 oz | 180 mg |
| Shrimp, canned | 3 oz | 125 mg |
| Fruits and Vegetables | Serving Size | Estimated Calcium* |
| Collard greens, cooked | 1 cup | 266 mg |
| Broccoli rabe, cooked | 1 cup | 100 mg |
| Kale, cooked | 1 cup | 179 mg |
| Soybeans, cooked | 1 cup | 175 mg |
| Bok Choy, cooked | 1 cup | 160 mg |
| Figs, dried | 2 figs | 65 mg |
| Broccoli, fresh, cooked | 1 cup | 60 mg |
| Oranges | 1 whole | 55 mg |
Be aware, that to get the full benefits of calcium in your foods you also need Vitamin D in your foods. Vitamin D is essential to absorb Calcium and Phosphorus in our bodies. Make sure you add these Vitamin D rich foods to the diet along with Calcium rich foods. There are many fortified foods that are calcium rich and are fortified with Vitamin D. Be sure to read the labels while shopping for staples.
In conclusion, calcium is an essential nutrient that we need in order to build strong bones. However, our bodies aren’t able to absorb all of the calcium from food alone. In fact, it takes anywhere between twenty-five and fifty percent of the calcium we consume to actually become part of our bones. This means that we need to supplement our diets with additional sources of calcium in order to ensure that we’re getting enough of it.
The easiest way to do this is to add foods like milk, yogurt, cheese, and broccoli to your diet. These foods contain high amounts of calcium that we can easily digest and absorb. They’re also easy to prepare and won’t require a trip to the grocery store. So next time you’re thinking about adding another serving of dairy to your plate, check out these foods instead!