“Hearst Magazines and Yahoo may earn commission or revenue on some items through these links.”
Calcium plays a key role in keeping bones strong; a lack of the mineral may make them weak and brittle. We tend to get less calcium with age, making us more susceptible to breakage. Adding calcium-rich foods to your eating plan is a great way to bolster your body’s natural supply.
Meet the experts: Violeta Morris, M.S., R.D.N.; Julie Kaur Kalair, M.P.H., R.D.N., ayurvedic dietitian, owner of Good Food Karma; Adiana Castro, M.S., R.D.N., metabolic dietitian, owner of Compass Nutrition in NYC.
In the U.S. around 10 million people live with osteoporosis, a disease that leads to weak bones that break easily. While food alone may not solve the whole issue, overall diet does play a role in general health. And including a mix of nutrients in your meal plan goes a long way. “Vitamin D plays a crucial role in calcium absorption by stimulating the production of calcium-binding proteins in the intestines, which help transport calcium into the bloodstream more efficiently,” Violeta Morris, M.S., R.D.N. says. And it’s possible to find bites packed with both calcium and vitamin D.
According to the U.S. Department of Agriculture (USDA), the Recommended Dietary Allowance (RDA) for calcium for most adults is about 1,000 mg per day. While milk is a no-brainer calcium treasure trove, there are some surprising sources of the nutrient that allow you to broaden your dietary horizons.
Ahead, experts share the best calcium-rich foods to add to your diet, for strong, healthy bones.
Plain yogurt (low-fat)
Dairy sources, including plain yogurt, can provide around 44% of the daily recommended calcium intake in just one cup, according to Morris. Not only that, but she says that this nutrient-rich food is also high in protein, vitamins, and live cultures such as probiotics, all of which support gut health.
“A meta-analysis of 42 studies found that higher consumption of dairy products—especially milk and yogurt—was associated with a reduced risk of overweight and obesity, hypertension, and type 2 diabetes, with yogurt showing the strongest link across all three conditions,” Morris continues.
Morris says you can try adding chia seeds to your dish, which will give you an added boost of 179 mg of calcium. Or eat approximately 23 almonds for an additional 76 mg of calcium. Toss in your favorite fruit—like strawberries, blueberries, or even pieces of mango—for some added sweetness.
Calcium: 448 mg
Cottage cheese (low-fat)
Cottage cheese, which is a cultured dairy product, is making a comeback, according to Morris. She says that this is likely due to its impressive health benefits. “If you’re looking for a quick and healthy snack, this protein-packed option is a great one to keep stocked in your fridge,” Morris says, citing a recent review that highlighted how cottage cheese may support weight loss by promoting satiety, thanks to its high casein content, which digests slowly and may help manage appetite between meals.
“However, current research shows mixed results, and more high-quality studies are needed to confirm its long-term effects on fullness and weight management,” Morris says. Use plain yogurt as a creamy dip for apple slices sprinkled with cinnamon and chopped walnuts, or blend it into a smoothie for a protein and calcium boost!
Calcium: 227 mg
Calcium-fortified orange juice
If increasing your calcium intake is your goal, fortified orange juice is a convenient and delicious option—especially when enriched with both calcium and vitamin D, according to Morris. She adds that just one 8-ounce cup of fortified orange juice provides approximately 350 mg of calcium, which works out to around 35% of the recommended daily intake.
“Beyond bone health, fortified orange juice offers additional benefits: It’s often rich in vitamin C, which supports immune function and collagen production, and its natural antioxidants and flavonoids may help reduce inflammation and support heart health,” Morris continues, adding that it’s an easy way to support nutrient needs, especially for those who are lactose intolerant, vegan, or simply looking for non-dairy calcium sources.
Morris says you can go beyond breakfast with this food, and mix orange juice with Dijon mustard, vinegar, and your favorite herbs to create a zesty, refreshing salad dressing that adds a citrusy twist to any greens.
Calcium: 350 mg
Tofu (calcium-set)
Another great option for vegetarians, or those looking for non-animal-based picks, tofu is a great source of many nutrients, and the USDA says that a half cup of tofu (prepared with calcium sulfate) includes 434 mg of calcium.
“Tofu is a nutritional powerhouse: It’s versatile, affordable, and a great source of plant-based protein,” Morris says. “It contains all nine essential amino acids, making it an excellent meat alternative not only for vegetarians and vegans but also for meat-eaters looking to reduce animal products.”
Tofu is also heart-healthy, Morris continues, explaining how it is naturally low in saturated fat and free of cholesterol.
Tofu is often considered bland on its own, so if you want to try it Morris says that marinating it is the secret to unlocking its flavor. “Try savory combos like soy sauce, garlic, ginger, and sesame oil, or go sweet and tangy with maple syrup, Dijon mustard, and balsamic vinegar,” she says. “Cook it by air frying, pan-frying, baking, or grilling—each method adds a different texture and taste.”
Calcium: 434 mg
Fortified plant milk
Many fortified plant-based milks are designed to provide calcium levels equal to or even higher than traditional dairy milk to meet consumer nutritional needs, according to Morris. “These beverages are nutrient-packed, delicious, and versatile—whether you’re vegan, lactose intolerant, or simply looking to switch up your drink options, fortified milks can be an excellent source of calcium.”
For example, Morris says that an 8-ounce serving of Califia Farms Unsweetened Almond Milk contains just 35 calories, 3 g of fat, 1 g of carbohydrate, 1 g of protein, and a generous 440 mg of calcium—covering approximately 44% of the daily recommended intake.
Morris says you can incorporate fortified plant milks into pancakes, baked goods, or your daily coffee for a delicious calcium boost that fits seamlessly into your routine.
Calcium: 440 mg
Kale (cooked)
Kale is considered a superfood because it offers exceptional nutritional value compared to many other foods. “One cup of cooked kale provides approximately 51 calories, 3 g of protein, 6 g of carbohydrates, and 177 mg of calcium, while a raw cup contains only 53 mg of calcium—meaning cooking kale can nearly triple its calcium content,” Morris explains.
“Kale also delivers two-to-three times more calcium than milk (254 mg/100g), more iron (1.6 mg/100g) than red meat, 3-4 times more folic acid (241 µg/100g) than eggs, and twice as much vitamin C (93 mg/100g) as oranges,” she says.
While some leafy greens like spinach and Swiss chard are high in oxalates—which Morris says can bind to calcium and reduce its absorption—kale contains only small amounts, allowing for high calcium bioavailability. “This makes it an excellent food for supporting bone health and overall nutrition,” she notes.
One of the easiest ways to enjoy cooked kale is to stir it into your favorite stir-fry, soups, or stews for an instant nutrient boost, according to Morris. “You can also try one of the many cool and flavorful kale chips now available at most grocery stores—or make your own at home for a crunchy, satisfying snack.”
Calcium: 177 mg
Chia seeds
Chia seeds come from the Salvia hispanica plant, according to Morris, and they are considered a functional food due to their impressive nutrient profile. “These powerful seeds are rich in fiber, polyphenols, antioxidants, omega-3 fatty acids, vitamins, minerals, and beneficial peptides,” she explains, noting that these components contribute to various health benefits, including supporting heart health, lowering blood pressure and cholesterol levels, and reducing oxidative stress in the body.
A 100 g serving of the food will net you 595 mg of calcium, according to the USDA. But, that’s not where the benefits stop. Morris says that their gel-forming fiber can aid digestion and promote a feeling of fullness, which may help with weight management and blood sugar control.
If you’d like to try adding the seeds to your diet, Morris suggests making your own chia pudding at home. “The easiest way is to combine chia seeds with your choice of milk (for a calcium boost), a sweetener like honey, and some protein powder,” Morris says. “Let it sit overnight, and in the morning, top it with your favorite fruit or a bit of granola for an extra crunch.”
Calcium: 595 mg
White Beans (cooked)
According to the National Foundation for Cancer Research, regular consumption of beans may help prevent types of diabetes and obesity by lowering the glycemic index and supporting better blood sugar management.
But, that’s not all they offer, according to Morris. In addition to their blood sugar benefits, they are also loaded with calcium. The USDA says that a cup of white beans provides 162 mg of calcium. “Additionally, they are rich in essential vitamins, minerals, and antioxidants, including vitamin C, B vitamins, phosphorus, magnesium, folate, and polyphenols,” Morris adds. “These nutrients contribute to a wide range of benefits, from supporting immune and bone health to reducing the risk of chronic diseases, including certain cancers.”
Want to try this at home? Consider what Morris does. “As a dietitian, I always keep canned white beans on hand,” Morris says. “I love adding them to salads, taco bowls, or even roasting them with olive oil, garlic, and spices, then popping them in the air fryer for a crispy, flavorful side dish.”
Calcium: 162 mg
Fortified cereal
Cereals are commonly fortified with essential nutrients that our bodies need, including calcium. “Fortification is the process of adding vitamins and minerals to foods that don’t naturally contain them in significant amounts,” explains Morris. “This makes cereal a convenient and cost-effective way to boost your intake of important nutrients, especially for those with limited access to nutrient-rich foods or selective eating habits.”
One example is Multi-Grain Cheerios. Morris says this food, when eaten as a 1 1/3 cup serving, provides 150 calories, 1.5 g of fat, 32 g of carbohydrates, 3 g of fiber, 3 g of protein, and 200 mg of calcium. “That’s a significant calcium boost, especially when paired with fortified plant milk or dairy milk,” she continues. “Choosing a high-fiber, low-sugar cereal—and now even options with added protein—can make cereal not just a convenient breakfast, but a nutrient-packed one too.”
You don’t need to pour yourself a bowl of cereal to add this to your diet. “I love adding Cheerios to my kids’ trail mix or even sprinkling them on top of ice cream for an added crunch and texture,” Morris says.
Calcium: 200 mg
Moringa leaves
Moringa leaves are sold in specialty grocery stores and often go by the name of “drumstick leaves,” according to Julie Kaur Kalair, M.P.H., R.D.N., ayurvedic dietitian, owner of Good Food Karma.
“If you’re using the fresh leaves, it can be a little time-consuming to remove them from the hard stem, but the calcium pay-off is worth it,” she says, noting one PubMed study that says moringa leaves had 17 times the calcium content of milk.
“If you can’t find fresh leaves, you can also use dried, powdered leaves, adding a little bit (1 teaspoon to 1 tablespoon) to a soup or smoothie,” she says. However, Kalair notes that the calcium content of moringa powders can vary, so it’s important to check the label before buying a new product.
“I like to cook my moringa leaves with some other greens, sautéing them in olive oil, then adding dried cranberries and walnuts,” Kalair says.
Calcium: 1,000 mg
Broccoli and cheese
If you’re looking for a boost of calcium that you can serve with dinner, consider adding some broccoli to your plate. “I like to find ways to double up on calcium by pairing two good sources together,” Kalair says of her go-to option. “Broccoli is a great example—try topping cooked broccoli with cheddar cheese or some sesame seeds for an added crunch.”
While broccoli only provides 35 mg of calcium, according to USDA, adding those items that Kalair mentioned can up your numbers, especially when topping it with cheddar cheese, which contains 707 mg of calcium for every 100 g.
Steam up a dish of broccoli and then immediately top it with some shredded cheddar cheese, covering it for a few moments so the cheese can melt.
Calcium: 35 mg
Cheese
Speaking of cheese, hard cheeses like cheddar can make a quick and easy snack, but they aren’t just high in calcium—they are also high in saturated fat, according to Kalair. “It’s one of those foods that my clients really love, so it’s easy to overdo; however, while some cheese is good, more isn’t necessarily better,” she says.
If you want to boost your calcium levels by noshing on some cheese, opt for a single slice of cheddar, which the USDA says will give you 120 mg of calcium in a 17 g serving.
We all know how delicious a cheesy dish can be, but Kalair says you can avoid overdoing it with the dairy favorite by cutting back on how much you add to your food. “Instead of mixing cheese into a dish like eggs or a casserole, try just sprinkling a little bit on top,” she suggests. “When it’s on top, you can taste it more, so you’ll use less! Also look for lower-fat varieties, like those made from 2% milk or labeled part-skim.”
Calcium: 120 mg
Dandelion greens
We all know how important dandelions are for the pollinators, but as it turns out, they’re also pretty important for humans as well, according to Adiana Castro, M.S., R.D.N., metabolic dietitian, owner of Compass Nutrition in NYC.
My Food Data says that a single cup of raw dandelion greens will give you 102.9 mg of calcium.
Want to give this backyard beauty a try? Consider mixing them with something else. “Dandelion greens can be bitter so try blending almonds with dandelion greens to make a dandelion pesto,” Castro says.
Calcium: 102.9 mg
Oysters (mollusks, wild, raw)
Castro says you should try looking to the sea. “Oysters are rich in calcium, along with protein, omega-3 fatty acids, and essential minerals that promote healthy skin,” she explains. According to the USDA, six medium-sized raw oysters offer up 54.6 mg of calcium.
If you want to eat some oysters to boost your calcium intake, consider adding lemon juice or a little bit of hot sauce to raw oysters, which Castro says is a classic way to enjoy the seafood dish.
Calcium: 54.6 mg
—Additional reporting by Alisa Hrustic and Arricca Elin SanSone
You Might Also Like
-
Can Apple Cider Vinegar Lead to Weight Loss?
-
Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
