Getting your fair share of calcium is essential for healthy bones and teeth; in fact, 99 percent of the calcium in your body is stored in your teeth and bones. But the body also requires this mineral for proper muscle and blood function, and it also helps facilitate the release of enzymes and hormones.
How much calcium do you need?
The recommended daily intake for calcium is 1.000 milligrams and 1.200 milligrams for men and women, respectively. People ages 9 to 18 should get 1.300 milligrams daily.
People who have passed menopause they are more likely to experience bone loss than younger people due to the fact that their bodies have a harder time absorbing calcium. Although they require the same amount of calcium daily as younger people, it is even more essential that they meet their daily requirements.
People of childbearing age with amenorrhea (missed period), people with lactose intolerance or the ones that are vegan or simply eliminate dairy from their diet should also take their intake into account.
Luckily, this mineral is found in many different foods, both dairy and non-dairy. We show you a complete list of foods with a high calcium content to include in your daily diet. Note that Percent Daily Values (DVs) are calculated based on a daily intake of 1.300 milligrams of calcium.
The best foods rich in calcium
Sardines: 569,2 mg, 44% of the daily value
Sardines boast a rich, salty flavor, and just 1 cup of canned fish provides 44 percent of your daily value for calcium, as well as 37 grams of protein. They are also rich in Omega-3 fatty acids, which support heart health.
Nonfat yogurt: 487,6 mg, 38%
Yogurt is not only an excellent source, but is also rich in gut-healthy probiotic bacteria. A cup of low-fat yogurt provides you with 38 percent of your RDA. Try to choose yogurts without added sugar and add your own ingredients, such as fresh fruits, nuts and seeds for flavor.
Orange juice: 348,6 mg, 27%
Yes, orange juice is particularly high in vitamin C (with 93 percent of your daily dose in 1 cup) but it also has 27 percent of the daily value for calcium, since it's often fortified with the nutrient.
Ricotta cheese: 337,3mg, 26%
This creamy, Italian cheese is another fan favorite most often found in lasagna or ravioli. It's also quite nutritious, with a healthy serving of protein, fat, and of course, calcium. A 1/2 cup of low-fat ricotta cheese represents 26 percent of your daily dose.
Navy beans: 305,8 mg, 24%
Also known as kidney beans, white beans are an excellent source of many nutrients, including fiber, B vitamins, and calcium. In fact, a 1-cup serving of cooked navy beans serves up 10 percent of your daily value. They are delicious in soups, vegetarian or beef chilis, and pureed into bean burgers.
Sesame seeds: 280,9 mg, 22%
There are several types of seeds that are high in calcium, but sesame, the kind that tahini is made from, tops the list. Just 1 ounce of toasted sesame seeds contains 22 percent of your daily dose. Sprinkle sesame seeds on salads or on toast with avocado or peanut butter.
Green cabbage: 267,9 mg, 21%
This vegetable is incredibly healthy, containing a large amount of vitamins A, C, B6, iron and magnesium, and it happens to be one of the best non-dairy foods that are high in calcium. One cup of cooked collard greens serves up 21 percent of your daily dose.
Soy: 261mg, 20%
Soybeans are wonderfully nutritious and tend to be a high-calcium vegetarian food. One cup of cooked green soybeans offers 21 percent of your daily value. Plus, that same serving offers 22 grams of complete protein, which means it contains all nine essential amino acids for muscle health.
Tofu: 253,3mg, 19%
Tofu is one of the best high-calcium vegan foods with 19 percent of your daily value in a 1/2-cup serving. If you want even more, be sure to check the Nutrition Facts label and ingredient list and choose a brand that has calcium sulfate added; most of the time, it will contain more than 100 percent of your daily dose. Try it in these flavorful, high-protein pulled pork recipes.
Parmesan cheese: 226,8 mg, 17%
This tasty pasta dressing is one of the best dairy sources of calcium, giving you 17 percent of your daily dose in 30 grams. It is also low in lactose compared to soft cheeses and is quite low in fat, making it attractive for many types of diets.
Canned salmon: 197,2 mg, 15%
You don't have to get fresh salmon to get all of its nutritional benefits. Canned salmon, especially the kind that includes the bones, is super rich in this micronutrient, packing 15 percent of your daily dose in a 90-ounce serving.
Broccoli rabe: 267,6 mg, 21%
The smaller, leaner form of broccoli is a bit more bitter, but it's loaded with calcium—21 percent per cup cooked. You can cook broccoli rabe in much the same way as you would broccoli, and in fact, it may be even easier to do so thanks to its slim stature.
Kale (kale): 195 mg, 15%
Most leafy greens contain a fair amount of calcium, but kale is one of the main ones. This crunchy cruciferous vegetable contains 15 percent of your daily value in 1 cup cooked.
Canned shrimp: 185.6 mg, 14% DV
This protein-packed shellfish is quite healthy and a wonderful source of protein, providing 26 grams per cooked cup. Canned shrimp, especially, are also high in calcium, containing 14 percent of your daily dose.
Chia seeds: 179,2 mg, 14%
These seeds may be small, but they pack a nutritional punch, delivering up to 14 percent of your RDA for calcium in 30 grams (about two tablespoons). Chia seeds are great additions to yogurts or smoothies thanks to their crunchy texture and high fiber content.
Bok Choy: 158,1mg, 12%
This cruciferous vegetable is popular in Asian cuisine and is loaded with a host of nutrients, including iron, phosphorous, magnesium, vitamin K, and calcium, all of which play crucial roles in keeping bones strong. A cup of bok choi cooked contains 12 percent.
Almonds: 76mg, 6%
These crunchy, snackable nuts are high in fiber, protein and fat-free, and are also one of our favorite high-calcium plant foods with 6 percent in 30 grams. You can also enjoy the benefits of this sweet nut by purchasing a jar of almond butter.