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While calcium comes in supplement form, it’s also available in whole foods. Moriarty recommends a food-first approach and then adding supplementation to fill dietary gaps. Below are 10 healthy, high-calcium options. Additionally, our experts share simple ways to incorporate these foods into the diet.
Low-fat and Non-fat Yogurt
Both Greek and regular yogurt are good sources of calcium, says Barbara Kovalenko, a San Francisco-based registered dietitian and nutrition consultant for Lasta, an intermittent fasting app. A 6-ounce serving of plain low-fat Greek yogurt provides 197 milligrams of calcium, while a six-ounce serving of plain low-fat yogurt offers approximately 311 milligrams of calcium. A 6-ounce serving of nonfat plain Greek yogurt offers approximately 188 milligrams of calcium and a 6-ounce serving of skim plain yogurt offers approximately 338 milligrams of calcium.
Try yogurt with granola and fruit like berries or flavor plain yogurt with seasonings and olive oil and use it as a dip or dressing, suggests Kovalenko. Yogurt can also be used to substitute sour cream, says Magill.
Milk
One cup (8 ounces) of low-fat cow’s milk provides 310 milligrams of calcium and one cup of non-fat cow’s milk offers 325 milligrams of calcium.
It’s essential to note the significance of plant-based milk options as well, particularly for those who may have a dairy allergy or intolerance. Examples of plant-based milk include almond milk, which can offer 482 milligrams of calcium in an 8-ounce serving and soy milk which can provide 301 milligrams of calcium in an 8-ounce serving. (Note that exact measurements may vary.)
While milk is typically consumed with cereal or oatmeal in the morning, Moriarty suggests pairing it with any meal or blending it with fruits, milk and seeds to create a nutritious smoothie.
Low-fat Cheese
Low-fat cheeses worth mentioning include part-skim mozzarella cheese, which supplies 74 milligrams of calcium in a 1-ounce serving, and low-fat cheddar and colby cheese both provide 116 milligrams of calcium in a 1-ounce serving (one slice). Another option is low-fat cottage cheese, which offers 227 milligrams of calcium in one cup.
Enjoy cheese as a snack or add to sandwiches and wraps, recommends Kovalenko.
Soy
One cup of cooked soybeans offers 261 milligrams of calcium. Soybeans also boost the protein content in a variety of dishes from soups and salads to homemade soybean burgers, says Magill. Boiled or steamed edamame (young soybeans) with a sprinkling of sea salt can also make a tasty and nutrient-rich snack, she adds.
Tofu is a soy-based food that can be used as a plant protein alternative to meat, says Magill. Look for varieties prepared with calcium. A 100-gram portion of raw firm tofu prepared with calcium sulfate boasts 683 milligrams of calcium. Add tofu to soups, salads and stir-fries, suggests Magill. Tofu can also be mixed into smoothie and breakfast scramble recipes, adds Moriarty.
Canned Fish with Bones
A 3.75-ounce (one can) serving of sardines with soft bones offers 351 milligrams of calcium, while a 3-ounce serving of canned pink salmon, bones included, provides 181 milligrams of calcium.
Canned salmon is great to use for recipes like cold salmon salad and salmon burgers or add a scoop on top of a salad, says Moriarty. You can also incorporate chopped sardines into an omelet, pasta, or grains and vegetable bowl, says Kovalenko.
Cooked Leafy Greens
Cooked leafy greens typically supply more calcium than their raw counterparts. For example, a cup of raw kale provides 52 milligrams of calcium, while one cup of cooked kale offers 177 milligrams. A cup of raw turnip greens offers 104 milligrams of calcium, while a cup of cooked turnip greens provides 197 milligrams of calcium.
Additional cooked vegetables to consider are spinach (240 milligrams per cup), broccoli (180 milligrams per cup) and chard or okra (100 milligrams per cup).
Incorporate these vegetables into soups, stews and stir-fries, recommends Magill.
Chia Seeds
Chia seeds are another nutrient-packed seed, supplying 179 milligrams of calcium per ounce, says Kovalenko. Mix chia seeds into yogurt or oats or incorporate them into smoothies and baked goods, suggests Moriarty.
Fortified Breakfast Foods
Many breakfast foods are fortified with calcium, says Magill. Fortified means that a food product contains added nutrients to improve overall nutritional quality. Fortified breakfast foods vary widely in their calcium content and some can contain high amounts of added sugar, so it’s important to read the Nutrition Facts label.
A nutritious option worth mentioning is plain instant oats, which offer 351 milligrams of calcium in a 3.5-ounce serving. Add fruit to it for a natural sweet flavor or blend some into a nutrient-rich smoothie. Another convenient option is frozen whole grain waffles—two waffles can provide approximately 109 milligrams of calcium.
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