Foods Rich In Calcium

By Max. D Gray. Updated: January 20, 2017
Foods Rich In Calcium

In this article we show you what the most calcium-rich foods are. Curiously milk is not all you would imagine it to be. The recommended daily calcium intake for adults aged 20-50 years is 1,000 mg a day. The people who are strict vegetarians usually eat animal fats and use calcium supplements, but there are many plant foods that contain large amounts of it.

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Calcium-rich foods: milk and dairy products

Whole cow's milk, semi-skimmed, skimmed, powdered cow's milk, and condensed milk are foods that contain calcium, and yogurt is also one of the best ways to get your calcium intake without the high fat content in most dairy products. A pot of non-fat plain yogurt contains 452mg of calcium with very few calories; you can also have it as a light meal by adding fruit, cereals or nuts.

But dairy products are not the richest in calcium. Other foods such as cockles, clams and octopus are very rich in calcium.

Foods Rich In Calcium - Calcium-rich foods: milk and dairy products

Calcium-rich foods: fish and seafood

There is a wide variety of fish rich in calcium. Examples of fish with calcium are anchovies, sardines, sole, and salmon. There are also calcium-rich seafood, including shrimps or prawns. Octopus, mussels, scallops or oysters are also foods with a high calcium content.

Foods Rich In Calcium - Calcium-rich foods: fish and seafood

Calcium-rich foods: vegetables and fruits

Remember that fruits, vegetables and cereals are rich in this key element for our diet and, as a further tip, combine them with foods rich in vitamin D since this is what helps bring the calcium into the bones.

  • Swiss chard
  • Rocket
  • Broccoli
  • Cabbage (especially kale)
  • Oranges.
  • Spinach is an excellent source of calcium for those who don't like dairy products. A cup of boiled spinach contains nearly 25% of the daily recommended calcium intake, plus fibre, iron and vitamin A. Plant foods such as white beans, chickpeas, lentils and soybeans, legumes are rich in calcium.

Green, leafy vegetables contain a surprisingly high amount of calcium for a mere 1-cup serving. Mustard greens (315mg), cabbage (309mg), chicory (218), kale (137), turnip greens (105mg) and dandelion (103mg).

This is a list of foods rich in calcium you have to include in your diet. The best option is always yogurt, but you can create your own recipes depending on your taste.

Foods Rich In Calcium - Calcium-rich foods: vegetables and fruits

Calcium-rich foods: Biscuits and sweets

Aside from the best-known foods with calcium, other foods such as some chocolate biscuits contain calcium. Milk chocolate is another food that contains calcium, due to its milk content and calcium content varies depending on the percentage of milk in the chocolate.

Cereals are not naturally high in calcium, however, many manufacturers fortify breakfast cereals so that they contain high amounts of calcium. Fortified cereals can range from 236-1043mg of calcium per serving.

Foods Rich In Calcium - Calcium-rich foods: Biscuits and sweets


Normal soya milk doesn't contain a sufficient amount of calcium. Most commercial soya milk, however, is fortified and contains high levels of calcium to meet or exceed the levels of calcium in milk.

Other soybean products such as tofu, also contain a high proportion of calcium. A cup of tofu contains 253mg of calcium and an incredibly low calorie content.

Foods Rich In Calcium - Soya


In general fish are naturally rich in calcium and should be included as part of a healthy diet. A small portion of sardines comes with 325mg of calcium.

Sardines are an acquired taste, so try them sautéed in olive oil and mixed into a pasta sauce, sprinkled on a salad or make a pizza with them.

Foods Rich In Calcium - Sardines


Although not as rich in calcium as sardines, salmon contains 181mg of calcium in one serving. Despite containing less calcium per volume of sardines, salmon for many people is a more acceptable option and can be eaten in large quantities.

Foods Rich In Calcium - Salmon

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to Foods Rich In Calcium, we recommend you visit our Healthy living category.

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