Calcium is the most abundant mineral found in the human body. It is also essential for a healthy body. Dairy products and other foods can help prevent calcium deficiency.
It is recommended that adults consume 1,300 mg calcium per day. However, certain groups need more, such as adolescents, women postmenopausal, and older adults. Although dairy products, like milk, yogurt, and cheese, are high in calcium content, there are many other dairy-free calcium sources available.
These 15 calcium-rich foods are mostly non-dairy.
Seeds
Poppy, sesame and celery seeds, as well as chia and sesame seeds, are all high in calcium.
Seeds are a good source of protein and healthy fats. Chia seeds, for example, are high in omega-3 plant-based fatty acids. Sesame seed contains 7% of DV calcium, plus other minerals such as copper, iron and manganese.
Cheese
Parmesan cheese has the most calcium, with 242 mg — or 19% of DV — per ounce (28 grams). Parmesan has the highest amount of calcium, 242 mg per ounce (28 g). Softer cheeses have less. In comparison, 1 ounce of Brie (28 grams) only contains 52 mg of calcium, which is 4% of DV. As an added bonus, the body can absorb the calcium from dairy products better than it does from plants. Cheese also provides protein. Cottage cheese contains 23 grams of proteins per cup. Aged, hard cheeses have a low lactose content, which makes them easier for those with lactose intolerant to digest. One review of 31 studies suggests that increased dairy intake may be associated with a lower risk of heart disease. One review of 31 studies found that regular milk and yogurt consumption was associated with a reduced risk of cardiovascular disease. Another review showed that regular milk and yogurt consumption was associated with a decreased risk of metabolic syndrome. This condition increases your risk for heart disease, stroke and type 2 diabetics. Some cheeses are high in sodium and may be a problem for some people. Parmesan cheese contains 19% of the daily value for calcium while Brie only has 4%. Dairy products are high in calories and saturated fat, but they may reduce your risk of developing heart disease.
Yogurt
Yogurt contains a lot of calcium.
While Greek yogurt can be a good way to add extra protein to your diet, the amount of calcium it contains is less than regular yogurt.
Sardines and canned Salmon
The bones of canned salmon and sardines are rich in calcium.
While sardines are small fish, they contain low levels of mercury. Both sardines, and salmon, contain high levels of selenium. This mineral can help prevent or reverse mercury toxicity.
Beans and lentils
Beans and lentils contain a lot of fiber, protein and micronutrients such as iron, zinc and folate. They also have magnesium and potassium. Other varieties of beans and lentils have less calcium. They range from around 3-4% of the daily value per cup (175 grams). Some varieties of lentils and beans have less calcium, with a range of 3-4% per cup (175g). Research suggests that beans can help reduce LDL (bad cholesterol) levels and lower your risk of type 2 diabetes.
Almonds
Almonds have the highest calcium content of all nuts. One ounce of almonds (28g), or roughly 23 nuts, provides 6% of your daily value. Almonds are also a good source of healthy fats, protein, and fiber. They’re also a great source of manganese and vitamin E. Almonds contain a lot of nutrients, including protein, magnesium, and healthy fats. Almonds are high in magnesium, protein, and healthy fats. One ounce of almonds (28 grams), or 23 nuts, provides 6% of your daily value for calcium.
Whey protein
Whey is a type of protein found in milk that has been well studied for its potential health benefitsIt’s also an excellent protein source and full of rapidly digested amino acids, which help promote muscle growth and recoveryInterestingly, some studies have even linked whey-rich diets to increased weight loss and improved blood sugar managementWhey is also exceptionally rich in calcium — a 1.2-ounce (33-gram) scoop of whey protein powder isolate contains approximately 160 mg, or 12% of the DV Each 1.2-ounce scoop (33 grams) of whey protein contains approximately 12% DV for Calcium.
Leafy greens
Leafy green vegetables, such as collards, spinach and kale, are extremely healthy. As an example, 1 cup of collards greens (190 grams), cooked, contains 268 mg calcium. This is about 21% the daily requirement. Note that some varieties are high in oxalates. These are naturally occurring compounds which bind calcium and prevent its absorption. Collard greens contain 21% of DV per cooked cup (190 g). Certain leafy greens, however, contain oxalates which can reduce the absorption calcium.
Rhubarb
Rhubarb contains fiber, vitamin K and calcium. Other vitamins and minerals are in smaller quantities. Prebiotic fiber is also present. This type of fiber can help promote healthy bacteria growth in the gut. One 2015 study revealed that the body is only able to absorb 5% of calcium from rhubarb. Rhubarb contains a lot of fiber, vitamin K and other nutrients. Although only a tiny amount of calcium is absorbed, it also contains fiber and vitamin K.
Fortified foods
Fortified foods, such as cereals, can help you meet your daily calcium requirements. Some cereals can contain up to 1,000mg (100% of DV) of calcium per serving, even without adding milk. However, your body cannot absorb all of that calcium in one go, so it is best to spread out your intake over the course of the day. Calcium can also be added to flour and cornmeal. Some breads, crackers, and tortillas contain high levels of calcium. Some grain-based foods, such as tortillas, breads and crackers, are fortified calcium.
Amaranth
Amaranth pseudocereal is highly nutritious. This is a great source of folate, as well as a high concentration of minerals like manganese and magnesium. It also contains phosphorus and iron. One cup (246g) of amaranth grain contains 116mg of calcium or 9% of DV. Amaranth leaves are even higher in calcium, containing 21% of DV per cooked cup of 132 grams. They also contain a lot of vitamin A and C. Amaranth seeds and leaves are rich in nutrients. The leaves of amaranth, which are packed into a cup of cooked amaranth (246 grams), provide 21% of the DV of calcium.
Edamame with tofu
Edamame beans, or young soybeans are often sold in their pod.
One cup of cooked edamame (155 grams) contains 8% of your daily calcium requirement. The edamame is also high in protein and provides all the folate you need for a day. Tofu prepared with calcium has a high amount of calcium, with 66% of DV in only half a cup. Both edamame and tofu are rich in calcium. Half a cup of tofu cooked with calcium contains 66% of DV. 1 cup of cooked edamame has 8%.
Fortified beverages
You can get calcium even if you do not drink milk. Fortified soymilk contains 23% of the daily value in a cup of milk (237 mL). Its 6 grams of proteins make it the most similar non-dairy milk to cow’s dairy milk. Other types of nut and seed milks can be fortified even more. Fortification doesn’t only apply to nondairy products. Orange juice, for example, can be fortified to provide as much as 27 percent of the daily value per cup (237mL). Nondairy and orange milks may also be fortified. For instance, 1 cup of fortified orange milk can contain 23% of the DV.
FIGS
Dried figs contain antioxidants and fiber.
Also, they have more calcium than any other dried fruit. Dried figs are a great source of calcium, providing 5% of your daily value in a 1.4 ounce (40 gram) serving. Figs also contain a lot of potassium and vitamin k, which are important for bone health. This mineral is found in a 1.4-ounce serving (40-grams).
Milk
The best calcium source is milk.
The amount of calcium in a cup of milk (237mL), depending on if it is whole or nonfat, can range from 306-325mg. Dairy products are also very absorbable. Milk is also an excellent source of vitamin A, vitamin D, and protein.
Goat’s Milk is also a good source of calcium with 327 mg per cup (237mL).
