The 25 Best High-Calcium Foods

High-calcium foods are essential when it comes to keeping bones strong over time. In the following article, we'll tell you about 25 of the best options.
The 25 Best High-Calcium Foods

Last update: 12 December, 2021

Calcium is a fundamental mineral for children and adults. It ensures bone health and prevents the development of structural diseases, such as osteoporosis. In addition, this nutrient performs other important functions within human physiology. What’s clear is that meeting the daily calcium requirements becomes decisive during all stages of life. For this reason, we’re going to show you which are the best high-calcium foods so you can avoid a deficit that can condition the functionality of the body. Take note!

Before starting to talk about the best high-calcium foods, it’s important to note that the recommended daily amount of calcium varies over the years.

Before the first year of life, it’s 260 milligrams, but from there to three years of age, it almost triples.

From childhood, the requirements are around one gram per day, but they increase during pregnancy or while breastfeeding lasts.

However, it’s important to bear in mind that for calcium to be used optimally, it’s essential to also have adequate levels of vitamin D, according to research published in Frontiers of Hormone Research . This vitamin allows a proper fixation of the mineral inside the bones.

At the same time, it’s essential to ensure the practice of physical exercise on a regular basis so that the bone tissue remains strong over time. According to a study published in the Brazilian Journal of Physical Therapy, keeping muscles in good condition protects bones from fractures.

The best high-calcium foods

Next, we’re going to tell you which are the best high-calcium foods that you can include in your diet. Keep in mind that to take advantage of their qualities to the fullest, they must be included in the context of a balanced and varied diet.

1. Cheese

Cheese provides 800 milligrams of the nutrient for every 100 grams of product. However, its consumption must be carried out with certain precautions in the case of risk groups, as it may contain Listeria inside. To avoid this problem, it’s always recommended to consume those made with pasteurized milk.

2. Milk

Milk is a drink that also provides a good amount of calcium, at a rate of 300 milligrams per glass. In addition, it contains vitamin D, which is why the fixation of the mineral in the bones is stimulated. It’s recommended during all stages of life.

3. Yogurts

Yogurts not only provide calcium, but also concentrate probiotics inside. These elements improve the functioning of the intestinal microbiota and allow an efficient metabolism.

4. Sardines

Sardines are a source of calcium, especially when they’re consumed canned because the bones are used. In this context, they’re capable of providing about 340 milligrams of the mineral per 100 grams, in addition to a good dose of omega 3.

5. Shrimp

Shellfish are nutritionally dense foods. As far as calcium is concerned, they have 220 milligrams per 100 grams of product, a not inconsiderable contribution. Their inclusion in the diet could help prevent the development of osteoporosis.

6. Figs

Many of the dried fruits are a source of calcium. Now, it’s important to remember that they also have added sugars inside. For this reason, their intake must be controlled to avoid alterations in metabolic health.

7. Dried tomatoes

Tomatoes are one of the most beneficial fruits for the body, due to their concentration of phytochemicals. They also provide a significant dose of calcium, around 110 milligrams per 100 grams of food.

8. Almonds

A person holding a handful of almonds.

The consumption of nuts is totally recommended to avoid nutritional deficiencies that can condition the state of health. Almonds are the fruits that contain the most calcium, with a contribution of 260 milligrams per 100 grams of food.

9. Hazelnuts

Another of the best nuts is hazelnut. These nuts contain 230 milligrams of calcium for every 100 grams of food and have a significant dose of protein inside them. This also helps maintain muscle health.

10. Pistachios

Their calcium content is lower than in the two previous cases, with a contribution of 136 milligrams per 100 grams of product. However, they’re a source of vitamin E, a powerful antioxidant that protects against the development of complex diseases.

11. Sesame seeds

Seeds are in vogue and can be included in your diet to increase the nutritional density of meals. Sesame seeds, in particular, provide 975 milligrams of calcium per 100 grams. Therefore, in many cases, the recommended daily amount is covered.

12. Poppy seeds

If you want to ensure optimal calcium intake, include poppy seeds in your diet. With a concentration of 1460 milligrams per 100 grams of product, they’re among the richest foods in the mineral. Of course, they’re quite energetic.

13. Fennel seeds

Fennel seeds are another good option to prevent osteoporosis, with 1,300 milligrams of calcium per 100 grams of food. They can be included in salads and breads with ease.

14. Chia seeds

Perfect to include in breakfasts combined with dairy products. Chia seeds provide 630 milligrams of calcium per 100 grams, which establishes them as one of the foods with the highest concentration of the nutrient.

15. Dill

Herbs can be a source of micronutrients and phytochemicals. For this reason, it’s good to include them in the diet as garnishes. Dill, for example, has 1700 milligrams of calcium for every 100 grams of product.

16. Oregano

Another option to prevent osteoporosis is oregano. It has 1500 milligrams per 100 grams, an excellent contribution as long as the levels of vitamin D in the body are within optimal ranges.

17. Wakame seaweed

Algae are foods that are very popular right now. They’re introduced into the diet from oriental influences and stand out for their concentration in micronutrients. In the case of calcium, wakame provides 660 milligrams per 100.

18. Nori seaweed

Nori seaweed is the most common when preparing sushi, an energetic but nutritious dish. It has 430 milligrams of calcium inside it for every 100 grams of food, a not inconsiderable concentration.

19. Chickpeas

Legumes are a source of nutrients. However, their fiber content can negatively modulate its absorption. Specifically, chickpeas provide 145 milligrams of calcium per 100.

20. Beans

Beans are also a source of calcium. Every 100 grams of product contains 150 milligrams of the mineral. However, pintos are those that concentrate the greatest amount, and green beans are those that contribute the least.

21. Watercress

It’s essential to include green leafy vegetables in the diet. Watercress, for example, has 220 milligrams of calcium per 100 grams of food, which makes them a perfect complement to salads.

22. Kale

Surely you’ve heard of the benefits of crucifers. They not only stand out for the presence of phytochemicals inside, but also for their contribution of calcium. They have 200 milligrams of the nutrient for every 100 of the product.

23. Broccoli

Broccoli is another cruciferous vegetable that’s loaded with positive health effects. It’s good for preventing osteoporosis, with a content of 60 milligrams of calcium per 100 of food.

24. Spinach

Spinach is a source not only of iron but of calcium as well. It’s good to include it in your diet on a regular basis to avoid health problems caused by nutritional deficits. It can be eaten raw or cooked.

A variety of leafy greens.

25. Swiss chard

Finally, we’re going to talk to you about chard. This leafy green provides 105 milligrams of calcium per 100 grams of product and you can prepare it in stews or in broth to take better advantage of all its nutrients.

Include high-calcium foods in your diet

As you’ve seen, calcium is an important mineral to ensure the good health of bone tissue. It’s essential that it appear in your daily schedule in sufficient quantities. Otherwise, you could experience problems in the medium and long term.

Keep in mind that to prevent osteoporosis, it’s also essential to increase the practice of physical exercise and get frequent sun exposure. Therefore, the synthesis of vitamin D through the skin is stimulated.

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  • Goltzman, D., Mannstadt, M., & Marcocci, C. (2018). Physiology of the Calcium-Parathyroid Hormone-Vitamin D Axis. Frontiers of hormone research50, 1–13. https://doi.org/10.1159/000486060
  • Daly, R. M., Dalla Via, J., Duckham, R. L., Fraser, S. F., & Helge, E. W. (2019). Exercise for the prevention of osteoporosis in postmenopausal women: an evidence-based guide to the optimal prescription. Brazilian journal of physical therapy23(2), 170–180. https://doi.org/10.1016/j.bjpt.2018.11.011