Table of ContentsView AllTable of ContentsDairy FoodsNondairy FoodsSources of ProteinGetting MoreSupplements
Table of ContentsView All
View All
Table of Contents
Dairy Foods
Nondairy Foods
Sources of Protein
Getting More
Supplements
Calciumis a mineral that our bodies need for strong bones and teeth and supports the heart, muscles, and nerves. It is the most abundant mineral in the body and is primarily stored in the bones and teeth.
Calcium is an important part of a well-rounded diet. Dairy products like milk, cheese, and yogurt are rich in calcium. Other non-airy calcium sources include green, leafy vegetables, seeds, and soy products like tofu and edamame.
This article lists calcium-rich foods, including dairy and nondairy options.
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Daily calcium recommendations for adults and children are:Most adults: 1,000 milligrams (mg)People assigned female at birth aftermenopause: 1,200 mgChildren ages 4–8 need: 1,000 mgChildren and adolescents ages 9–18: 1,300 mg
Daily calcium recommendations for adults and children are:
Dairy Foods High in Calcium
Dairy products are an excellent source of calcium. They also contain carbohydrates, protein, andpotassium. Eating dairy regularly may lower the risk of heart disease.It is also associated with a lower risk ofmetabolic syndrome, a combination of conditions that can lead to heart disease, type 2 diabetes, and stroke.
Yogurt
Yogurt is rich in calcium andprobiotics, good bacteria that improve gut health and immune function.Greek yogurtis also rich in protein but has less calcium than regular yogurt.
One cup of low-fat yogurt provides 34% of your recommended daily value (DV) of calcium, phosphorus, potassium, and B vitamins.Eating yogurt regularly is linked to a lower risk ofheart diseaseandtype 2 diabetes.
Milk
Cheese
Cheese is a good source of both calcium and protein. One ounce of Parmesan cheese contains 242 mg of calcium.Softer cheeses tend to have less calcium. One ounce of Brie includes 52 mg of calcium.
Cheese also provides a good source of protein. One cup ofcottage cheesepacks 23 grams (g) of protein.However, before including more cheese in your diet, remember that it can be high in saturated fat, calories, and sodium, so enjoy it in moderation.
Whey Protein
Whey proteinis found in milk and contains about 160 mg of calcium in one scoop.Whey protein may promote muscle growth and recovery when consumed after a workout.
Nondairy Foods High in Calcium
If you cannot tolerate dairy or choose not to eat it, there are several calcium-rich foods that you can enjoy. However, the body absorbs calcium more easily from dairy products than from plant sources.
Leafy Green Vegetables
Leafy greenslike collard greens, kale, andspinachare rich in calcium. One cup of cooked collard greens contains 268 mg of calcium.Spinach contains oxalates, natural compounds in plants that bind to calcium and make it harder for the body to absorb.
Broccoli
Broccoliis a cruciferous vegetable that provides 35 mg of calcium in a one-cup serving. It also contains several vitamins and minerals, including phosphorus, potassium, vitamin C,folate, beta carotene, and vitamin K.
Seeds
Seeds pack a large amount of calcium into small servings. One tablespoon of poppy seeds has 127 mg of calcium.Seeds also contain protein and healthy fats.Chia seedsare rich inomega-3 fatty acids, andsesame seedshave minerals like iron, copper, and manganese.
Amaranth
Amaranthis an ancient grain that can be served as a side dish or in place of rice. It is rich in calcium, with 116 mg in 1 cup. It also contains folate, calcium, magnesium, phosphorus, andiron.
Dried Figs
Figs contain more calcium per serving than other types of dried fruit. They are also rich in vitamin K and potassium.
Rhubarb
Rhubarb is a tart fruit that provides calcium, vitamin K, and fiber. It also contains aprebioticfiber that promotes the growth of healthy bacteria in the gut.
Sources of Protein With Calcium
Dairy is a good source of protein and calcium, but eating dairy is not the only way to get these nutrients. Several foods and drinks pack a punch of both protein and calcium.
Sardines
Sardinesare small fish with edible bones, which increases their calcium content. One can of sardines contains 351 mg of calcium and 22.6 g of protein.Oily fish like sardines are also rich in omega-3 fatty acids, which support brain, heart, and skin health.
Canned Salmon
Salmon is an excellent source of both protein and calcium. A 3-ounce serving of canned salmon has 241 mg of calcium and 19.6 g of protein.
Beans and Lentils
Beansand lentils are high in calcium, protein, and fiber. They also provide iron, zinc, folate, magnesium, and potassium. One cup of white beans contains 161 mg of calcium and 17.4 g of protein.A diet rich in beans can lowercholesteroland reduce the risk of type 2 diabetes.
Almonds
Almondscontain the most calcium per serving of any nut, and a 1-ounce serving (about 23 nuts) provides 76.3 mg.They also provide protein, fiber, healthy fats, and vitamin E. Consuming nuts regularly has been found to lower blood pressure and body fat over time.
Edamame
Edamameare young soybeans that make a delicious appetizer or side dish. One cup provides 97.6 mg of calcium and contains protein and folate.
Tofu
Tofuis a prepared soy product and is fortified with calcium. One-half cup of tofu contains 861 mg of calcium.Tofu can be grilled, pan-fried, or baked and is a good source of protein, especially for people who do not consume meat.
Soy Milk
Soy milkis also fortified with calcium (added to it during processing). One cup of fortified soy milk provides 300 mg of calcium and 6,34 g of protein.
How to Get More Calcium Through Food
Another way to get more calcium through food is to add fortified foods into your diet. Foods fortified with calcium are not naturally high in calcium but have the mineral added to them. Examples include breakfast cereals, tofu, fruit juices, and nut milk.
One serving of cereal provides up to 1,000 mg of calcium.However, the body cannot absorb that much calcium in one sitting.
When to Consider Supplements
Starting at age 30, adults start losing calcium, which raises the risk of bone fractures fromosteoporosis(decreased bone mass and bone mineral density), especially for people assigned female at birth.A multivitamin or calcium supplement may help.
Your healthcare provider may recommend a calcium supplement if you are at risk of not getting enough calcium. This may include pregnant people, people who have gone through menopause, and people who don’t eat dairy products.
Types of Calcium Supplements
There are two types of calcium supplements:calcium carbonateand calcium citrate. Calcium carbonate is best absorbed with food, whilecalcium citratecan be taken with or without food.
Most calcium supplements contain about 1,000 mg of calcium. However, the body cannot absorb that much calcium all at once. Our bodies can take in about 500 mg or less. Possible side effects of calcium supplements include gas, bloating, andconstipation.
Talk with a healthcare provider before starting a calcium supplement because it could interact with certain medications, including:
Summary
Calcium is an essential part of the diet. Our bodies store most of the calcium in the bones and teeth. Dairy products, such as yogurt, cheese, and milk, are excellent sources of calcium and contain protein. Non-dairy calcium-rich foods include green, leafy vegetables, seeds, sardines, soy products, and almonds.
If you are not receiving enough calcium from your diet, talk with a healthcare provider about a calcium supplement.
36 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Beto JA.The role of calcium in human aging.Clin Nutr Res. 2015;4(1):1-8. doi:10.7762/cnr.2015.4.1.1National Institutes of Health.Calcium.Alexander DD, Bylsma LC, Vargas AJ, et al.Dairy consumption and CVD: a systematic review and meta-analysis [published correction appears in Br J Nutr. 2016 Jun;115(12 ):2268].Br J Nutr. 2016;115(4):737-750. doi:10.1017/S0007114515005000Jin S, Je Y.Dairy consumption and risk of metabolic syndrome: results from Korean population and meta-analysis.Nutrients. 2021;13(5):1574. doi:10.3390/nu13051574Shi LH, Balakrishnan K, Thiagarajah K, Mohd Ismail NI, Yin OS.Beneficial properties of probiotics.Trop Life Sci Res. 2016;27(2):73-90. doi:10.21315/tlsr2016.27.2.6U.S. Department of Agriculture.Yogurt, Greek, plain, lowfat.U.S. Department of Agriculture.FoodData Central, yogurt, plain, low fat.Wu L, Sun D.Consumption of yogurt and the incident risk of cardiovascular disease: a meta-analysis of nine cohort studies.Nutrients. 2017;9(3):315. doi:10.3390/nu9030315U.S. Department of Agriculture.FoodData Central, milk, whole.U.S. Department of Agriculture.Milk, nonfat.U.S. Department of Agriculture.Cheese, Parmesan, grated.U.S. Department of Agriculture.Cheese, Brie.U.S. Department of Agriculture.Cheese, cottage, lowfat.U.S. Department of Agriculture.Whey protein isolate.Kanda A, Nakayama K, Sanbongi C, Nagata M, Ikegami S, Itoh H.Effects of whey, caseinate, or milk protein ingestion on muscle protein synthesis after exercise.Nutrients. 2016;8(6):339. doi:10.3390/nu8060339Burckhardt P.Calcium revisited, part III: effect of dietary calcium on BMD and fracture risk.Bonekey Rep. 2015;4:708. doi:10.1038/bonekey.2015.77U.S. Department of Agriculture.Collards, cooked, boiled, drained, without salt.Mitchell T, Kumar P, Reddy T, et al.Dietary oxalate and kidney stone formation.Am J Physiol Renal Physiol. 2019;316(3):F409-F413. doi:10.1152/ajprenal.00373.2018U.S. Department of Agriculture.Broccoli, raw.U.S. Department of Agriculture.Spices, poppy seed.U.S. Department of Agriculture.Chia seeds, dried.U.S. Department of Agriculture.Seeds, sesame seeds.U.S. Department of Agriculture.Amaranth grain, cooked.U.S. Department of Agriculture.Fig, dried.Yao P, Cui M, Li Y, Deng Y, Wu H.Effects of rhubarb on intestinal flora and toll-like receptors of intestinal mucosa in rats with severe acute pancreatitis.Pancreas. 2015;44(5):799-804. doi:10.1097/MPA.0000000000000339U.S. Department of Agriculture.Fish, sardine, Atlantic, canned in oil.Tucker KL.Nutrient intake, nutritional status, and cognitive function with aging.Ann N Y Acad Sci. 2016;1367(1):38-49. doi:10.1111/nyas.13062U.S. Department of Agriculture.Fish, salmon, pink, canned.U.S. Department of Agriculture.Beans, white, mature seeds, cooked, boiled, without salt.Ganesan K, Xu B.Polyphenol-rich dry common beans (Phaseolus vulgaris L.) and their health benefits.Int J Mol Sci. 2017;18(11):2331. doi:10.3390/ijms18112331U.S. Department of Agriculture.Nuts, almonds.Gonçalves B, Pinto T, Aires A, et al.Composition of nuts and their potential health benefits-an overview.Foods. 2023;12(5):942. doi:10.3390/foods12050942U.S. Department of Agriculture.Edamame, frozen, prepared.U.S. Department of Agriculture.Tofu, raw firm, prepared with calcium sulfate.U.S. Department of Agriculture.Soy milk.U.S. Department of Agriculture.General Mills, Total, crunchy whole grain wheat flakes.
36 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Beto JA.The role of calcium in human aging.Clin Nutr Res. 2015;4(1):1-8. doi:10.7762/cnr.2015.4.1.1National Institutes of Health.Calcium.Alexander DD, Bylsma LC, Vargas AJ, et al.Dairy consumption and CVD: a systematic review and meta-analysis [published correction appears in Br J Nutr. 2016 Jun;115(12 ):2268].Br J Nutr. 2016;115(4):737-750. doi:10.1017/S0007114515005000Jin S, Je Y.Dairy consumption and risk of metabolic syndrome: results from Korean population and meta-analysis.Nutrients. 2021;13(5):1574. doi:10.3390/nu13051574Shi LH, Balakrishnan K, Thiagarajah K, Mohd Ismail NI, Yin OS.Beneficial properties of probiotics.Trop Life Sci Res. 2016;27(2):73-90. doi:10.21315/tlsr2016.27.2.6U.S. Department of Agriculture.Yogurt, Greek, plain, lowfat.U.S. Department of Agriculture.FoodData Central, yogurt, plain, low fat.Wu L, Sun D.Consumption of yogurt and the incident risk of cardiovascular disease: a meta-analysis of nine cohort studies.Nutrients. 2017;9(3):315. doi:10.3390/nu9030315U.S. Department of Agriculture.FoodData Central, milk, whole.U.S. Department of Agriculture.Milk, nonfat.U.S. Department of Agriculture.Cheese, Parmesan, grated.U.S. Department of Agriculture.Cheese, Brie.U.S. Department of Agriculture.Cheese, cottage, lowfat.U.S. Department of Agriculture.Whey protein isolate.Kanda A, Nakayama K, Sanbongi C, Nagata M, Ikegami S, Itoh H.Effects of whey, caseinate, or milk protein ingestion on muscle protein synthesis after exercise.Nutrients. 2016;8(6):339. doi:10.3390/nu8060339Burckhardt P.Calcium revisited, part III: effect of dietary calcium on BMD and fracture risk.Bonekey Rep. 2015;4:708. doi:10.1038/bonekey.2015.77U.S. Department of Agriculture.Collards, cooked, boiled, drained, without salt.Mitchell T, Kumar P, Reddy T, et al.Dietary oxalate and kidney stone formation.Am J Physiol Renal Physiol. 2019;316(3):F409-F413. doi:10.1152/ajprenal.00373.2018U.S. Department of Agriculture.Broccoli, raw.U.S. Department of Agriculture.Spices, poppy seed.U.S. Department of Agriculture.Chia seeds, dried.U.S. Department of Agriculture.Seeds, sesame seeds.U.S. Department of Agriculture.Amaranth grain, cooked.U.S. Department of Agriculture.Fig, dried.Yao P, Cui M, Li Y, Deng Y, Wu H.Effects of rhubarb on intestinal flora and toll-like receptors of intestinal mucosa in rats with severe acute pancreatitis.Pancreas. 2015;44(5):799-804. doi:10.1097/MPA.0000000000000339U.S. Department of Agriculture.Fish, sardine, Atlantic, canned in oil.Tucker KL.Nutrient intake, nutritional status, and cognitive function with aging.Ann N Y Acad Sci. 2016;1367(1):38-49. doi:10.1111/nyas.13062U.S. Department of Agriculture.Fish, salmon, pink, canned.U.S. Department of Agriculture.Beans, white, mature seeds, cooked, boiled, without salt.Ganesan K, Xu B.Polyphenol-rich dry common beans (Phaseolus vulgaris L.) and their health benefits.Int J Mol Sci. 2017;18(11):2331. doi:10.3390/ijms18112331U.S. Department of Agriculture.Nuts, almonds.Gonçalves B, Pinto T, Aires A, et al.Composition of nuts and their potential health benefits-an overview.Foods. 2023;12(5):942. doi:10.3390/foods12050942U.S. Department of Agriculture.Edamame, frozen, prepared.U.S. Department of Agriculture.Tofu, raw firm, prepared with calcium sulfate.U.S. Department of Agriculture.Soy milk.U.S. Department of Agriculture.General Mills, Total, crunchy whole grain wheat flakes.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Beto JA.The role of calcium in human aging.Clin Nutr Res. 2015;4(1):1-8. doi:10.7762/cnr.2015.4.1.1National Institutes of Health.Calcium.Alexander DD, Bylsma LC, Vargas AJ, et al.Dairy consumption and CVD: a systematic review and meta-analysis [published correction appears in Br J Nutr. 2016 Jun;115(12 ):2268].Br J Nutr. 2016;115(4):737-750. doi:10.1017/S0007114515005000Jin S, Je Y.Dairy consumption and risk of metabolic syndrome: results from Korean population and meta-analysis.Nutrients. 2021;13(5):1574. doi:10.3390/nu13051574Shi LH, Balakrishnan K, Thiagarajah K, Mohd Ismail NI, Yin OS.Beneficial properties of probiotics.Trop Life Sci Res. 2016;27(2):73-90. doi:10.21315/tlsr2016.27.2.6U.S. Department of Agriculture.Yogurt, Greek, plain, lowfat.U.S. Department of Agriculture.FoodData Central, yogurt, plain, low fat.Wu L, Sun D.Consumption of yogurt and the incident risk of cardiovascular disease: a meta-analysis of nine cohort studies.Nutrients. 2017;9(3):315. doi:10.3390/nu9030315U.S. Department of Agriculture.FoodData Central, milk, whole.U.S. Department of Agriculture.Milk, nonfat.U.S. Department of Agriculture.Cheese, Parmesan, grated.U.S. Department of Agriculture.Cheese, Brie.U.S. Department of Agriculture.Cheese, cottage, lowfat.U.S. Department of Agriculture.Whey protein isolate.Kanda A, Nakayama K, Sanbongi C, Nagata M, Ikegami S, Itoh H.Effects of whey, caseinate, or milk protein ingestion on muscle protein synthesis after exercise.Nutrients. 2016;8(6):339. doi:10.3390/nu8060339Burckhardt P.Calcium revisited, part III: effect of dietary calcium on BMD and fracture risk.Bonekey Rep. 2015;4:708. doi:10.1038/bonekey.2015.77U.S. Department of Agriculture.Collards, cooked, boiled, drained, without salt.Mitchell T, Kumar P, Reddy T, et al.Dietary oxalate and kidney stone formation.Am J Physiol Renal Physiol. 2019;316(3):F409-F413. doi:10.1152/ajprenal.00373.2018U.S. Department of Agriculture.Broccoli, raw.U.S. Department of Agriculture.Spices, poppy seed.U.S. Department of Agriculture.Chia seeds, dried.U.S. Department of Agriculture.Seeds, sesame seeds.U.S. Department of Agriculture.Amaranth grain, cooked.U.S. Department of Agriculture.Fig, dried.Yao P, Cui M, Li Y, Deng Y, Wu H.Effects of rhubarb on intestinal flora and toll-like receptors of intestinal mucosa in rats with severe acute pancreatitis.Pancreas. 2015;44(5):799-804. doi:10.1097/MPA.0000000000000339U.S. Department of Agriculture.Fish, sardine, Atlantic, canned in oil.Tucker KL.Nutrient intake, nutritional status, and cognitive function with aging.Ann N Y Acad Sci. 2016;1367(1):38-49. doi:10.1111/nyas.13062U.S. Department of Agriculture.Fish, salmon, pink, canned.U.S. Department of Agriculture.Beans, white, mature seeds, cooked, boiled, without salt.Ganesan K, Xu B.Polyphenol-rich dry common beans (Phaseolus vulgaris L.) and their health benefits.Int J Mol Sci. 2017;18(11):2331. doi:10.3390/ijms18112331U.S. Department of Agriculture.Nuts, almonds.Gonçalves B, Pinto T, Aires A, et al.Composition of nuts and their potential health benefits-an overview.Foods. 2023;12(5):942. doi:10.3390/foods12050942U.S. Department of Agriculture.Edamame, frozen, prepared.U.S. Department of Agriculture.Tofu, raw firm, prepared with calcium sulfate.U.S. Department of Agriculture.Soy milk.U.S. Department of Agriculture.General Mills, Total, crunchy whole grain wheat flakes.
Beto JA.The role of calcium in human aging.Clin Nutr Res. 2015;4(1):1-8. doi:10.7762/cnr.2015.4.1.1
National Institutes of Health.Calcium.
Alexander DD, Bylsma LC, Vargas AJ, et al.Dairy consumption and CVD: a systematic review and meta-analysis [published correction appears in Br J Nutr. 2016 Jun;115(12 ):2268].Br J Nutr. 2016;115(4):737-750. doi:10.1017/S0007114515005000
Jin S, Je Y.Dairy consumption and risk of metabolic syndrome: results from Korean population and meta-analysis.Nutrients. 2021;13(5):1574. doi:10.3390/nu13051574
Shi LH, Balakrishnan K, Thiagarajah K, Mohd Ismail NI, Yin OS.Beneficial properties of probiotics.Trop Life Sci Res. 2016;27(2):73-90. doi:10.21315/tlsr2016.27.2.6
U.S. Department of Agriculture.Yogurt, Greek, plain, lowfat.
U.S. Department of Agriculture.FoodData Central, yogurt, plain, low fat.
Wu L, Sun D.Consumption of yogurt and the incident risk of cardiovascular disease: a meta-analysis of nine cohort studies.Nutrients. 2017;9(3):315. doi:10.3390/nu9030315
U.S. Department of Agriculture.FoodData Central, milk, whole.
U.S. Department of Agriculture.Milk, nonfat.
U.S. Department of Agriculture.Cheese, Parmesan, grated.
U.S. Department of Agriculture.Cheese, Brie.
U.S. Department of Agriculture.Cheese, cottage, lowfat.
U.S. Department of Agriculture.Whey protein isolate.
Kanda A, Nakayama K, Sanbongi C, Nagata M, Ikegami S, Itoh H.Effects of whey, caseinate, or milk protein ingestion on muscle protein synthesis after exercise.Nutrients. 2016;8(6):339. doi:10.3390/nu8060339
Burckhardt P.Calcium revisited, part III: effect of dietary calcium on BMD and fracture risk.Bonekey Rep. 2015;4:708. doi:10.1038/bonekey.2015.77
U.S. Department of Agriculture.Collards, cooked, boiled, drained, without salt.
Mitchell T, Kumar P, Reddy T, et al.Dietary oxalate and kidney stone formation.Am J Physiol Renal Physiol. 2019;316(3):F409-F413. doi:10.1152/ajprenal.00373.2018
U.S. Department of Agriculture.Broccoli, raw.
U.S. Department of Agriculture.Spices, poppy seed.
U.S. Department of Agriculture.Chia seeds, dried.
U.S. Department of Agriculture.Seeds, sesame seeds.
U.S. Department of Agriculture.Amaranth grain, cooked.
U.S. Department of Agriculture.Fig, dried.
Yao P, Cui M, Li Y, Deng Y, Wu H.Effects of rhubarb on intestinal flora and toll-like receptors of intestinal mucosa in rats with severe acute pancreatitis.Pancreas. 2015;44(5):799-804. doi:10.1097/MPA.0000000000000339
U.S. Department of Agriculture.Fish, sardine, Atlantic, canned in oil.
Tucker KL.Nutrient intake, nutritional status, and cognitive function with aging.Ann N Y Acad Sci. 2016;1367(1):38-49. doi:10.1111/nyas.13062
U.S. Department of Agriculture.Fish, salmon, pink, canned.
U.S. Department of Agriculture.Beans, white, mature seeds, cooked, boiled, without salt.
Ganesan K, Xu B.Polyphenol-rich dry common beans (Phaseolus vulgaris L.) and their health benefits.Int J Mol Sci. 2017;18(11):2331. doi:10.3390/ijms18112331
U.S. Department of Agriculture.Nuts, almonds.
Gonçalves B, Pinto T, Aires A, et al.Composition of nuts and their potential health benefits-an overview.Foods. 2023;12(5):942. doi:10.3390/foods12050942
U.S. Department of Agriculture.Edamame, frozen, prepared.
U.S. Department of Agriculture.Tofu, raw firm, prepared with calcium sulfate.
U.S. Department of Agriculture.Soy milk.
U.S. Department of Agriculture.General Mills, Total, crunchy whole grain wheat flakes.
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