20 Calcium-Rich Foods for Bone Health and Density
Calcium is one of the most vital nutrients for maintaining bone health and density. It plays a crucial role in forming and maintaining strong bones and teeth, while also aiding in nerve function, muscle contraction, and blood clotting. About 99% of the body’s calcium is stored in the bones and teeth, making it essential for preventing osteoporosis and maintaining overall skeletal strength, particularly as we age.
The recommended daily intake (RDI) of calcium for most adults is around 1,000 milligrams per day, though this increases to 1,200 milligrams for women over 50 and men over 70. Incorporating calcium-rich foods into your diet is a natural and effective way to meet your calcium needs and support long-term bone health.
In this article, we’ll explore 20 calcium-rich foods that can help improve bone health and density, providing a variety of options for those who may be lactose intolerant, follow a plant-based diet, or simply want to diversify their sources of calcium.
1. Dairy Products: Milk, Cheese, and Yogurt
Dairy products are some of the most well-known and widely available sources of calcium. A single cup of milk (approximately 240 milliliters) contains around 300 milligrams of calcium, which is about 30% of the RDI. Cheese, particularly Parmesan, provides even higher levels, with about 331 milligrams of calcium per ounce (28 grams). Yogurt is another excellent source, with plain, low-fat yogurt providing up to 415 milligrams per serving.
Dairy products also contain other essential nutrients for bone health, such as vitamin D and phosphorus, both of which help in the absorption and utilization of calcium.
2. Fortified Plant-Based Milks
For those who are lactose intolerant or follow a vegan diet, fortified plant-based milks such as almond milk, soy milk, oat milk, and rice milk are great alternatives. These products are often fortified with calcium to provide similar levels to cow’s milk, typically around 300 milligrams per cup.
Fortified plant-based milks also often contain vitamin D and vitamin B12, which are important for bone health and overall well-being.
3. Sardines
Sardines, particularly those canned with their bones, are an excellent source of calcium, providing around 325 milligrams per 3.75-ounce (92-gram) serving. Sardines are also rich in omega-3 fatty acids, which have anti-inflammatory properties that can protect bones and support overall health.
In addition to calcium, sardines are a good source of vitamin D, which enhances calcium absorption, making them a bone-boosting powerhouse.
4. Almonds
Almonds are a fantastic plant-based source of calcium, providing around 75 milligrams of calcium per ounce (about 23 almonds). Almonds are also high in magnesium, which works alongside calcium to promote bone density and strength. The combination of healthy fats, protein, and fiber in almonds also supports overall health.
Incorporating a handful of almonds into your daily diet can be an easy way to increase your calcium intake while providing additional nutrients that benefit bones and muscles.
5. Kale
Kale, a leafy green vegetable, is an excellent source of calcium for those who prefer plant-based foods. One cup of cooked kale provides around 177 milligrams of calcium. Kale also contains vitamin K, which plays a key role in bone metabolism and helps reduce the risk of fractures.
In addition to calcium, kale is rich in antioxidants that help reduce inflammation and protect bones from oxidative damage.
6. Tofu
Tofu is a versatile and nutritious food that is rich in calcium, especially when it is made with calcium sulfate. A half-cup serving of fortified tofu can provide anywhere from 275 to 861 milligrams of calcium, depending on the brand and preparation method.
Tofu is also an excellent source of protein and isoflavones, plant compounds that have been shown to support bone health, particularly in postmenopausal women.
7. Collard Greens
Collard greens are another leafy green vegetable that provides a significant amount of calcium. One cup of cooked collard greens contains about 268 milligrams of calcium. Collard greens also offer a wealth of vitamin K and fiber, which are both essential for maintaining healthy bones and promoting overall health.
Adding collard greens to your diet can help ensure that you’re getting enough calcium, particularly if you follow a plant-based diet.
8. Fortified Orange Juice
Many brands of orange juice are fortified with calcium, providing about 300 milligrams per cup. Fortified orange juice is a convenient and tasty way to increase your calcium intake, particularly for those who don’t consume dairy products.
In addition to calcium, fortified orange juice often contains vitamin D, making it an excellent choice for promoting bone density and overall bone health.
9. Chia Seeds
Chia seeds are tiny nutritional powerhouses that are packed with calcium, providing about 179 milligrams per ounce (28 grams). In addition to calcium, chia seeds are rich in omega-3 fatty acids, fiber, and antioxidants, all of which contribute to better bone health.
Chia seeds are easy to incorporate into your diet by adding them to smoothies, yogurt, or oatmeal, making them a convenient way to boost your calcium intake.
10. Broccoli
Broccoli is a highly nutritious vegetable that provides around 62 milligrams of calcium per cup when cooked. While not as calcium-dense as some other foods on this list, broccoli is still an excellent addition to a calcium-rich diet, particularly for its other nutrients such as vitamin K, vitamin C, and fiber.
Vitamin K, in particular, plays an important role in maintaining bone density by supporting the production of bone-building proteins.
11. Bok Choy
Bok choy, a type of Chinese cabbage, is another calcium-rich vegetable, with one cup of cooked bok choy providing around 160 milligrams of calcium. Bok choy is also high in vitamin A, vitamin C, and potassium, all of which contribute to overall health.
Incorporating bok choy into stir-fries, soups, or salads is an easy and delicious way to increase your intake of calcium and other essential nutrients.
12. Edamame
Edamame are young soybeans that are an excellent source of plant-based protein and calcium. One cup of cooked edamame contains around 98 milligrams of calcium, along with a healthy dose of fiber, iron, and magnesium.
Edamame is a versatile food that can be enjoyed as a snack or added to salads, soups, and stir-fries to boost both calcium intake and overall nutrition.
13. Sesame Seeds
Sesame seeds are a concentrated source of calcium, providing about 88 milligrams per tablespoon. In addition to calcium, sesame seeds are rich in magnesium, iron, and zinc, all of which contribute to bone health.
Sesame seeds can be sprinkled on salads, added to smoothies, or used in baking to increase your daily calcium intake.
14. Canned Salmon with Bones
Canned salmon with bones is a fantastic source of both calcium and vitamin D. A 3-ounce (85-gram) serving of canned salmon provides about 180 milligrams of calcium, along with heart-healthy omega-3 fatty acids and protein.
The small, edible bones in canned salmon are what make it such a calcium-rich food, so it’s important to consume the bones for maximum benefit.
15. Figs
Figs, both fresh and dried, are a delicious way to boost your calcium intake. Five dried figs provide around 135 milligrams of calcium. Figs are also rich in fiber and antioxidants, which help protect bones from oxidative stress.
Incorporating figs into your diet as a snack or adding them to salads and baked goods can provide a sweet and nutritious way to improve your calcium intake.
16. Okra
Okra is a calcium-rich vegetable, with one cup of cooked okra providing around 123 milligrams of calcium. Okra is also high in vitamin C, vitamin K, and fiber, making it a nutritious addition to any meal.
Okra can be used in soups, stews, or stir-fries, and its high calcium content makes it particularly beneficial for bone health.
17. Amaranth
Amaranth is a nutritious, ancient grain that is rich in calcium, providing about 116 milligrams per cooked cup. It is also an excellent source of protein, fiber, and iron, making it a great addition to a balanced diet for bone health.
Amaranth can be used as a base for grain bowls, added to soups, or enjoyed as a side dish, offering a plant-based source of calcium that supports overall bone density.
18. Turnip Greens
Turnip greens are another leafy green vegetable that is packed with calcium, with one cup of cooked turnip greens providing about 197 milligrams of calcium. Like other leafy greens, turnip greens are also high in vitamin K, which supports bone formation and reduces the risk of fractures.
Incorporating turnip greens into your diet through salads, sautéed dishes, or soups can help increase your calcium intake and support bone health.
19. Fortified Cereals
Many brands of breakfast cereals are fortified with calcium, providing anywhere from 100 to 1,000 milligrams per serving, depending on the brand. Fortified cereals are an easy and convenient way to boost your calcium intake, especially when combined with fortified plant-based or dairy milk.
Choosing cereals that are low in added sugars and high in fiber can help maximize the health benefits of this calcium-rich option.
20. Arugula
Arugula is a leafy green that is often used in salads and contains around 32 milligrams of calcium per cup. While its calcium content may not be as high as some other foods, arugula is rich in vitamin K and potassium, both of which are important for maintaining healthy bones.
Adding arugula to salads, sandwiches, or as a garnish to various dishes is a simple way to include more calcium in your diet.
Conclusion
Maintaining adequate calcium intake is essential for supporting bone health and density, especially as we age. Incorporating a variety of calcium-rich foods such as dairy products, leafy greens, fortified plant-based milks, and nuts into your daily diet can help ensure that you meet your calcium needs and reduce the risk of osteoporosis and bone fractures.
While supplements can be helpful for those who struggle to get enough calcium from food alone, consuming calcium through whole foods is generally the best way to support overall health and ensure that you’re getting a broad spectrum of nutrients that work synergistically to promote strong bones.
Additionally, combining a calcium-rich diet with other bone-supporting nutrients such as vitamin D, vitamin K, and magnesium, along with regular weight-bearing exercise, can help you maintain optimal bone density and reduce the risk of bone-related conditions later in life.
