Which Foods, Fruits, and Vegetables Are Highest in Calcium?

Calcium is an essential mineral that is important for many bodily functions. Foods highest in calcium include milk, leafy green vegetables, dried figs, and other foods.

Calcium is an essential mineral that is important for many bodily functions. It helps build and maintain your bones and teeth. It also improves nerve function, muscle health, and metabolism. Dairy products like milk, cheese, and yogurt are rich in calcium. You can add fruits, fortified foods, and vegetables rich in calcium to your diet to get the recommended calcium intake.

Learn more about calcium-rich foods and how to include them in your diet.

Calcium is a mineral that is found in your teeth and bones. It is important for cell growth. Health benefits of calcium include:

• Bone health. Calcium forms the structure of your bones and teeth. It also maintains bone health and density. It prevents bone conditions like osteoporosis. 
• Heart health. Calcium can help regulate heart function and reduce high blood pressure.
• Nerve function. Calcium promotes proper nerve function and helps transmit nerve signals throughout your body.
• Muscle function. Calcium maintains proper muscle movement by regulating muscle contraction and relaxation. 
• Metabolism. Calcium helps to regulate metabolism by promoting the breakdown of fats and sugars in your body.
• Weight management. Research suggests that higher calcium intake can help lower your weight and reduce your risk of obesity.

Calcium also helps with hormonal regulation and blood clotting and prevents diseases like cancer.

There are many calcium-rich vegetables, fruits, and dairy products. Here’s a list of foods that contain the highest levels of calcium:

Milk

Milk is one of the best and most readily available sources of calcium. One cup or a 249-gram serving of whole cow’s milk has 306 milligrams of calcium. It is also a rich vitamin D source. Packaged milk may even have added vitamin D. Vitamin D is essential for calcium absorption in your body. It helps maintain the calcium levels in the blood. 

Yogurt 

Yogurt is another rich source of calcium. One cup (245 grams) of low-fat yogurt provides 448 milligrams of calcium. It also contains vitamins like riboflavin and B12 and minerals like phosphorus and potassium.

Cheese

Cheese is also an excellent source of calcium. Among different types of cheese, the highest amount of calcium is found in parmesan cheese. A 100-gram serving of shredded parmesan cheese will give you 893 milligrams of calcium. 

The same portion of cheddar cheese contains 707 milligrams of calcium, and feta cheese has 493 milligrams.

However, you may wish to avoid consuming high amounts of full-fat cheese because these cheeses often contain a lot of calories, saturated fat, and sodium. 

Sesame seeds

Sesame seeds are a great source of manganese and calcium. There are 975 milligrams of calcium in 100 grams of whole, dried sesame seeds. 

You can add sesame seeds to your diet by sprinkling them on salads or adding sesame paste to the dressing. You can also eat it in hummus, which is made from chickpeas and sesame.  

Almonds

Almonds are nuts that contain a great deal of calcium. A 100-gram portion of almonds provides you with 269 milligrams of calcium. They’re also rich in magnesium and phosphorus, which help strengthen your bones and keep you healthy. 

Incorporate almonds into your diet by eating them raw or roasted. You can add them to your salads and desserts. You can also have some almond milk, which is a great dairy alternative. Unsweetened almond milk contains 482 milligrams of calcium per cup (262 grams).

Leafy green vegetables

Leafy green vegetables are packed with vitamins and minerals like calcium. A 100-gram serving of raw kale, for instance, contains 254 milligrams of calcium, whereas 100 grams of raw spinach has 99 milligrams.

A cup (190 grams) of cooked collard greens will contain 268 milligrams of calcium. Cooked turnip greens provide197 milligrams, beet greens have 164 milligrams, bok choy has 158 milligrams, and Swiss chard has 102 milligrams of calcium.

You can add raw leafy greens to your meals in salads and sandwiches or cook them in soups or stews. 

Amaranth grains

Amaranth grains are a good source of calcium. A 100-gram serving of cooked amaranth grains has about 47 milligrams of calcium, and 100 grams of uncooked amaranth grains provide 159 milligrams of calcium. 

You can snack on amaranth grains or add them to your soups, salads, or other dishes.

Dried figs

Figs are rich in calcium, though dried figs have higher levels of calcium. A 100-gram portion of dried, uncooked figs contains 162 milligrams of calcium.

They can be a great snack and can be added to salads and desserts for their flavor and nutrients. 

White beans

Beans are rich in proteins and calcium. A cup (262 grams) of canned white beans has 191 milligrams of calcium. They also contain potassium, magnesium, and other nutrients. Add them to soups or stews to improve calcium intake.

Sardines

The calcium content in sardines is quite high. A 100-gram sardine contains about 200 milligrams of calcium.

The recommended daily calcium intake is 1000 milligrams for most adult men and women. It is 1200 milligrams per day for women over 50 and men who are over 70. 

The recommended daily intake for children and adolescents depends on age and sex. It can range from 700 milligrams per day for children aged 4 to 8 years to 1300 milligrams per day for adolescents aged 14 to 18 years.

The nutritional value of calcium, though, depends on the food you eat. Your body absorbs calcium from different sources differently. For example, calcium from dairy products is more easily absorbed than calcium from plant sources. 

Research shows that calcium absorption from dairy products and fortified foods is about 30%. On the other hand, certain compounds called oxalates found in plant sources like spinach decrease calcium absorption. Oxalates form salts with calcium, which then can’t be digested and absorbed by the body, so your body ends up absorbing only 5% of the calcium found in spinach.

So, to get your daily recommended calcium intake, add a variety of calcium-rich food sources to your diet. That way, you can be more confident that you will get enough calcium for your health and well-being.