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10 Foods High in Calcium

Updated on March 30, 2016

When it comes to increasing your calcium intake most people’s natural inclination is to head straight for the milk carton in the refrigerator. Dairy products aren’t the only sources of calcium out there though and with the amount of people suffering from dairy allergies and intolerances on the rise, how can those people who just can’t stomach dairy increase their calcium intake? Well the good news is there are many foods high in calcium and we’ve created a list of 10 of our top one’s – both dairy and non-dairy - for you to enjoy.

Canned Fish

Sardines are one food which is surprisingly high in Calcium with 100 grams providing you with 383mg of calcium, that’s 38% of your recommended daily calcium intake and it’s not just Sardines. Pink Salmon and Anchovies are other examples of canned fish which are high in calcium and can be enjoyed by those looking to add more calcium to their diet. One point to consider when deciding how much canned fish to consume is that there has been some controversy over the years regarding the possible health dangers of eating too much canned fish, something worth looking into before filling your pantry with endless cans of fish.

Dark Leafy Greens

You remember why Popeye had such strong healthy bones, right? It was because he ate his spinach. Dark leafy greens such as spinach, kale, collard greens and turnips are all great sources of calcium.

Cheese

This one belongs firmly in the dairy category but cheese really can’t be left off of a list of foods high in calcium. Many people who are concerned about the risks of the fat contained in cheese believe that you should stick to low fat cheeses like Mozzarella or low fat Swiss or cottage cheese. If the fat content isn’t as big a concern to you though then ‘normal cheeses’ will still provide a good dose of calcium, just eat it in moderation.

Milk

While we are looking at dairy we might as well mention milk too. Milk is one of the most well- known sources of calcium around but just like cheese you will want to consider the fat content when deciding how much to consume. Also if you plan to drastically increase your calcium intake and you don’t suffer from a dairy intolerance or allergy, it may still be wise not to overdo it with milk or dairy and balance your calcium intake with some of the other foods on this list so as not to create some kind of intolerance through overconsumption. Many people can handle endless amounts of milk and it will never affect them, for others though a spike in diary intake could cause problems quite quickly.

Almonds

With one cup of almonds containing 378mg of calcium or 38% of your daily intake, Almonds can be a good addition for anyone wanting to increase their calcium consumption. I feel like the warnings are being dished out thick and fast in this post but I do like to look after our readers so here is one more, nuts are quite a high calorie foods and over consumption could also lead to an allergy or intolerance developing so be sure to moderate your nut consumption. If you do start to have any kind of reaction to nuts then stop eating them and consult a medical practitioner immediately.

Broccoli

At 47mg or 5% of your daily recommended intake per 100 grams Broccoli is far from being the highest calcium containing food on our list. That being said it is still a highly beneficial source and one where we don’t really need to dish out all that many warnings about overconsumption. Not only is Broccoli a great source of calcium but it is also packed full of other vitamins and minerals such as Manganese and Vitamin C and Broccoli is considered to be one of the world’s healthiest foods.

Seeds

Many seeds are also good sources of calcium. One tablespoon of sesame seeds for example will provide you with 9% of your daily recommended intake of calcium. One ‘SuperFood’ I also like is ground flaxseed which is also a good source of calcium along with many other minerals and omega’s.

Tofu

Certain Soy products and specifically Tofu are recognized for their calcium levels. Tofu did manage to find itself the ‘10 Most Controversial WHFoods List’ though due to quality, sustainability and health reasons, so perhaps you should research Tofu a little more before adding it into your diet to be sure that you are happy to eat it.

Dried Herbs

Dried herbs such as Basil, Thyme, Rosemary and Dill are also calcium rich and dense. I suppose the only problem is that it can be difficult to consume them in very high amounts. For your information though, one tablespoon of these ground herbs contains around 11% of your daily recommended intake of Calcium or 106mg.

Calcium Enriched Foods

There are also many cereals, breads and other foods out there that have been enriched or fortified with calcium and these can be a helpful addition to those who are still struggling to include enough calcium in their daily diet.

If after all this you still feel that you are not getting enough calcium in your diet then you can try calcium supplements to top up your calcium intake.

So there we have it, 10 foods high in calcium. Which do you like or dislike?

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    • Alphadogg16 profile image

      Kevin W 3 years ago from Texas

      This is a very interesting and informative hub with a great list of foods to supplement your calcium intake nutritionhub. I don't really care for canned fish (mainly sardines) and I'm deathly allergic to nuts, but outside of that, all of these items are in my eating habits. Thumbs up on your hub.

    • nutritionhub profile image
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      nutritionhub 3 years ago

      Thanks Shelly, for reading and for voting up :-)

    • CyberShelley profile image

      Shelley Watson 3 years ago

      I am lucky enough to have strong bones, probably because I enjoy all your suggestions. Thank you for making the article interesting and useful - I voted it so as well.