15 Best Calcium-Rich Food Items for Everyone

Sonali Kapoor

, Health A2Z


Calcium-rich foods are a really good source of fiber, minerals, and protein it gives you healthy bones and healthy skin. Well, it’s a dream for every person to having good skin and good health, but it is quite difficult to have. As we all know that after the age of 30 women’s bone density decreases and they specifically required calcium-rich food.


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Nowadays people love to eat junk items like – Momos, burgers, pizza’s, sugary items, etc which makes us sick and fat. Apparently, calcium-rich food items help us to make fit and beautiful. Moreover, it gives us energy, fiber, and protein so that our body immune system gets strong. So yeah, you can see 15 best calcium-rich food items which you can easily add in your diet.



15 Best Calcium-Rich Foods Item for Everyone



There are 15 best calcium-rich foods item which help you to make your health well.



1. Beans and Lentils


13 Best Calcium-Rich Food Items for Everyone


Beans and lentils are high in fiber, protein, and micronutrients. They also carry lots of iron, zinc, folate, magnesium, and potassium. Some varieties also have decent amounts of calcium.


White beans are also a good source, with one cup of cooked white beans providing 12% of the RDI. Other varieties of beans and lentils have less, ranging from around 4–6% of the RDI per cup.


Interestingly, beans are credited with being one of the reasons why plant-rich diets are so healthy. Research suggests that beans help to lower “bad” LDL cholesterol levels and reduce the risk of type 2 diabetes.


2. Milk & Yogurt


13 Best Calcium-Rich Food Items for Everyone


Milk & Yogurt is an excellent source of calcium and vitamin. Many types of yogurt are also rich in live probiotic bacteria, which have various health benefits. One cup of plain yogurt contains 40% of the RDI for calcium, as well as phosphorus, potassium, and vitamins B2 and B12.


Low-fat yogurt is even higher in calcium, with 40-45% of the RDI in one cup. While Greek yogurt is a great way to get extra protein in your diet, it delivers less calcium than regular yogurt. This is the best calcium-rich foods to add in your diet.


3. Almonds

13 Best Calcium-Rich Food Items for Everyone


Of all nuts, almonds are among the highest in calcium one ounce of almonds or about 22 nuts, delivers 8% of the RDI. Almonds also provide 3 grams of fiber per ounce, as well as healthy fats and protein. In addition, they’re an excellent source of magnesium, manganese, and vitamin E. Consuming nuts help to lower blood pressure, body fat and other risk factors for metabolic disease.


4.Leafy Greens


13 Best Calcium-Rich Food Items for Everyone


Dark, leafy greens are incredibly healthy, and some of them are high in calcium. Greens which have good amounts of this mineral include collard greens and spinach. For instance, one cup of cooked collard greens contains 266 mg a quarter of the amount you need in a day.


Note that some varieties are high in oxalates, which are naturally occurring compounds that bind to calcium, making some of it unavailable to your body.


Spinach is one of them. So although it has a lot of calcium, it’s less available than the calcium in low-oxalate greens, such as kale and collard greens. The best source of calcium-rich foods.


5. Fortified Foods


13 Best Calcium-Rich Food Items for Everyone



Another way to get calcium is from fortified foods. Cereal can also deliver up to 1,000 mg (100% of the RDI) per serving and that’s before adding milk. However, keep in mind that your body can’t absorb all that calcium at once, and it’s best to spread your intake throughout the day. Flour and cornmeal also be fortified with calcium. This is why some bread, tortillas, and crackers contain high amounts.


6. Sweet Potatoes


13 Best Calcium-Rich Food Items for Everyone

Sweet potatoes are also rich in potassium and vitamins A and C. Vitamin A is an important antioxidant which promotes good eyesight, resistance to the effects of aging, and cancer prevention. Sweet potatoes are naturally low in fat and calories. They are popular as a side dish in some parts of the world. It contains 30mg calcium in 100grams of sweet potatoes.


7. Broccoli


13 Best Calcium-Rich Food Items for Everyone


One cup of frozen broccoli has 87 mg of calcium. A diet rich in broccoli and other members of the cruciferous family may be linked with a reduced risk of cancer.

Research in rodents suggests that compounds in broccoli can help to prevent bladder, breast, colon, liver, and stomach cancers.


8. Sesame Seeds


13 Best Calcium-Rich Food Items for Everyone


Eating just 1 tablespoon of sesame seeds adds 88 mg of calcium to a person’s diet. Try toasting them and sprinkling the seeds over a salad or baking them in bread for a nuttier flavor.


Sesame seeds also contain zinc and copper, and both are beneficial to bone health. Results of a study suggest that supplementation with sesame seeds helped to relieve some symptoms of knee osteoarthritis.


9. Figs


13 Best Calcium-Rich Food Items for Everyone


Dried figs are rich in antioxidants and fiber. They carry more calcium than other dried fruits. In fact, dried figs provide 5% of the RDI for calcium in one ounce (28 grams). Moreover, figs provide a good amount of potassium and vitamin K.


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10. Amaranth


13 Best Calcium-Rich Food Items for Everyone


Amaranth is highly nutritious. It’s a good source of folate and very high in certain minerals, like- manganese, magnesium, phosphorus, and iron. One cup of cooked amaranth grain delivers 116 mg of calcium or 10-12% of the RDI.


Amaranth leaves contain even more  28% of the RDI per cooked cup (132 grams). The leaves are also very high in vitamins A and C.


11. Kale


13 Best Calcium-Rich Food Items for Everyone


Raw chopped kale provides about 180 mg of calcium. It belongs to the cruciferous family of vegetables, which also includes broccoli. The leafy green is loaded with antioxidants, which can prevent or delay cell damage. Kale is low in calories, with every 100 grams containing only 35 calories. Add chopped kale to a salad or sauté or steam the vegetable as a side dish.


12. Fortified Drinks


13 Best Calcium-Rich Food Items for Everyone


Even if you don’t drink milk, you can still get calcium from fortified, non-dairy beverages. A cup of fortified soy milk has 30% of the RDI. What’s more, its 7 grams of protein make it the non-dairy milk that’s most nutritionally similar to cow’s milk.


Other types of nut- and seed-based milk may be fortified with even higher levels. However, fortification isn’t just for non-dairy milk. Orange juice can also be fortified, providing as much as 50% of the RDI per cup.


13. Sunflower Seeds


13 Best Calcium-Rich Food Items for Everyone


These seeds are also rich in magnesium, which balances the effects of calcium in the body and regulates nerve and muscle health. In addition, sunflower seed kernels contain vitamin E and copper. These nutrients can promote bone strength and flexibility and prevent bone loss.


However, sunflower seeds can also contain high amounts of added salt, which depletes the body’s levels of calcium. For optimal health benefits, choose raw, unsalted seeds.


14. Fox Nuts ( Makhana)

15 Best Calcium-Rich Food Items for Everyone



Fox nuts are great a good source of calcium and it is good food for diabetics and heart patients as they contain the good fat and have a low quantity of saturated fats.


15. Tofu




It is an excellent source of calcium. Although the calcium content varies, depending on the firmness and the brand, and it can range from 275–861 mg per half-cup. To receive the benefits of the calcium, read labeling carefully and only select tofu that contains calcium which manufacturers use as a coagulant.




As we have discussed in the above blog, 15 Best Calcium-Rich Foods Item for Everyone. Always try to add the calcium food items in your diet because consuming those food items will make your health well.



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