Which Foods are Good Sources of Calcium?

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  • Written By: Mary McMahon
  • Edited By: Bronwyn Harris
  • Last Modified Date: 22 June 2019
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Calcium in the diet is very important for healthy bones, especially for women. Many people do not realize that they are calcium deficient until it is too late: daily calcium requirements can be as high as 1,500 milligrams, although most people need around 1,000 milligrams. By increasing their consumption of natural calcium sources, people can help ensure strong bones as they age, resulting in less breakage or potential for osteoporosis. Dairy and animal products are very efficient sources of calcium, as are leafy green vegetables and many nuts.

While calcium supplements can be useful, this mineral is better absorbed when it is eaten with food, especially foods that contain vitamin D. Vitamin D helps the body to retain and store calcium, and many foods that contain calcium also have vitamin D. These sources are healthy for other reasons as well, and most of them contain a number of vitamins and minerals that promote health.


An 8 ounce (236.5 ml) glass of milk or 6 ounce (177.4 ml) serving of yogurt has 300 milligrams of calcium. Cheeses are usually rich in calcium as well, and 540 milligrams of calcium can be found in only 2 ounces (56.7 g) of Swiss cheese, for example. Many dairy products come fortified with vitamin D to enhance calcium absorption, and they can be eaten with a wide variety of foods, making it easy to increase the intake of this mineral. Fish, such as sardines, which are preserved with the bones in, also good sources of calcium.

For vegetarians and others who want to avoid a high intake of animal products, there are a number of plant and animal sources of calcium. Leafy green vegetables and many nuts are high in calcium. People who eat a lot of leafy greens, such as broccoli, spinach, chard, or mustard greens, should be aware that they also contain oxalic acid, which can interfere with calcium absorption. To get the full benefit of the greens, people should cook them so that the oxalic acid is neutralized. In the case of nuts, people should remember that they are also high in fats, although the fats are healthy as long as people do not eat too many. Many soy products, including tofu and soy milk, are also fortified with calcium.

The wide variety of dietary sources of calcium mean that individuals can eat a healthy and balanced diet that meets their needs without being bored. A number of websites provide recipes that can help people meet their dietary requirements. Those who eat a conscious and balanced diet should not need to rely upon a calcium supplement to meet their needs, although people who want to take calcium anyway to ensure that they are reaching their dietary requirements should consume it with food.


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Post 12

@orangey03 – You could always add some nuts to a spinach salad to add calcium to the other nutrients it offers! I eat almonds on my spinach salad, because they are the nuts with the highest calcium level.

Nuts are, in my opinion, the tastiest natural sources of calcium. Besides almonds, Brazil nuts are a good source. They have a unique flavor that is very satisfying.

Walnuts and sesame seeds have calcium in them, too. I'm a big fan of sesame seeds. I have to take a small portion out of the jar and put it away, or I will eat way too many.

Sesame seeds and nuts contain a lot of fat. It's hard to limit my portion size to a handful, but I have to, or else I will gain weight.

Post 11

I'm sad to hear that raw spinach is not the best source of calcium. I can only stand to eat it raw, because I hate the taste of cooked spinach.

I heard that adding a little bit of fat in the form of a salad dressing could help my body absorb the nutrients in spinach. I guess this doesn't work for bringing out the calcium, though.

Post 10

I think the best source of calcium is milk. I don't like just drinking it plain, but if I have any leftover after eating my cereal out of the bowl, I will drink it.

Also, I do like chocolate milk. I just add a teaspoon of cocoa powder and a couple of teaspoons of sugar to it and heat it up. It's my favorite source of calcium when it's cold outside.

Post 9

I used to seek out non-dairy sources of calcium. I didn't like the smell of yogurt, and even though I'd never tasted it, I stayed away from it. I also didn't like drinking milk.

So, I relied upon chewable supplements for my calcium. They were little squares that tasted like chocolate, and I enjoyed eating them.

However, I felt like I might be missing out on some undiscovered benefits of calcium food sources by not eating them. I decided to try yogurt, in spite of the smell.

I actually liked it! Now, I eat it every day. Besides being a good source of calcium, it is good for my digestive system, and it prevents yeast infections.

My favorite flavors are wild berry, strawberry, and peach. I like to sprinkle granola on top to make it even healthier.

Post 7

Tofu and soy milk as well as other soy products are loaded with protein and calcium without the saturated fat and cholesterol that clogs arteries. Also if you check online, you will find that there is a huge list of vegetables that have calcium.

Post 4

i'm doing a school assignment and i need to know foods that are high in calcium. can anyone please help me?

Post 2

where is calcium found?

Post 1

One tablespoon of Parmesan cheese has 55mg of calcium.

Eight oz of fortified soy milk has 300mg, and three oz of canned salmon has 180mg.

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