Everyone knows you need calcium to build strong bones. But do you know what foods are high in calcium? Calcium isn’t just in milk anymore. Here’s a list of food with the highest amounts of calcium so you’ll always have a healthful snack at your fingertips.
Vegetables and fruits high in calcium
Vegetables and fruits are naturally high in calcium. Calcium-rich vegetables include broccoli, kale, mustard greens, Chinese cabbage and bok choy. Fruits with a high calcium content include figs and prunes. You can also add calcium-fortified foods such as orange juice or soy yogurt to your diet.
Vegetables that are high in calcium include:
Kale (175 mg per ½ cup)
Collard greens (158 mg per ½ cup)
Mustard greens (148 mg per ½ cup)
Broccoli (90 mg per ½ cup)
Chinese cabbage (80 mg per ½ cup)
Bok choy (76 mg per ½ cup)
Vegetables and fruits high in calcium include:
Broccoli, kale, collards and other green leafy vegetables.
Grains, beans and seeds.
Canned sardines with bones and canned salmon with bones.
Low-fat dairy products, such as low-fat yogurt, low-fat milk, cheese and cottage cheese.
High calcium foods are also found in meats (particularly the bones), which is why it’s important to eat your vegetables with the bones on them!
Calcium is a mineral that is essential for the growth and maintenance of bones. Calcium is also needed for blood clotting, sending messages through the nervous system and helping muscles contract and relax.
Calcium deficiency can lead to osteoporosis; however, most people get enough calcium from their diets. If you are worried about calcium deficiency, talk to your doctor about whether you need to take a supplement.
Vegetables high in calcium include kale, collard greens and spinach. The amount of calcium varies according to how much water is in the vegetable. For example, 1 cup of cooked kale has 179 milligrams (mg) of calcium while 1 cup of cooked spinach has 300 mg of calcium. Broccoli contains 142 mg per cup cooked while one medium carrot contains 30 mg of calcium.
Fruits high in calcium include oranges, strawberries and cantaloupe melon. One medium orange contains 71 mg of calcium while ½ cup of sliced strawberries contains 33 mg or one small strawberry contains 4 mg. One wedge of cantaloupe melon provides 19 mg of this mineral while ½ cup raw pineapple yields 15 mg
Vegetables and fruits high in calcium
Broccoli
Kale
Collard greens
Spinach
Bok choy, Chinese cabbage
Brussels sprouts, broccoli rabe
Mushrooms (especially crimini)
Asparagus, celery, cucumbers, peppers (red and green), summer squash, zucchini and winter squash (baked with skin)
Beets and beet greens
The calcium in vegetables and fruits is often better absorbed than the calcium in dairy products.
The following foods are good sources of calcium:
• dark green leafy vegetables, such as broccoli, kale and collard greens
• beans and lentils
• almonds
• pumpkin seeds
• soybeans
Fruits and vegetables are a rich source of vitamins and minerals. Some of them are also high in calcium. The following list shows which fruits and vegetables have the most calcium:
Dried figs, 1/2 cup, 340 milligrams of calcium (This is more than an 8-ounce glass of milk.)
Parsley, 1 cup, 99 milligrams of calcium (This is almost as much as a 6-ounce glass of milk.)
Collard greens, 1 cup cooked, 75 milligrams of calcium (This is just over half as much as an 8-ounce glass of milk.)
Broccoli rabe (rapini), 1 cup cooked, 65 milligrams of calcium (This is just under half as much as an 8-ounce glass of milk.)
Sesame seeds, 1 tablespoon whole seeds or 2 tablespoons ground seeds, 61 milligrams of calcium (This is less than half as much as an 8-ounce glass of milk.)
Calcium is an essential nutrient that helps build strong bones and teeth.
Calcium is found in many types of foods, including dairy products such as milk, cheese and yogurt; green leafy vegetables such as spinach; beans, nuts and seeds; and some fish with soft bones such as sardines.
It’s also available as a supplement if you find it hard to get enough calcium from your diet.
The recommended daily intake (RDI) for calcium is 1000 milligrams for adults 19 years old and older.
So which fruits and veggies are high in calcium? Here are 16 foods that will help you reach your daily goal:
If you’re looking for a calcium-rich food, broccoli is your best bet. One cup of cooked broccoli has about 200 milligrams of calcium and 3 to 5 grams of protein. It’s also low in calories and fat, so it’s a good choice if you’re trying to lose weight.
One other vegetable that’s high in calcium is kale. Kale has between 50 and 60 milligrams of this mineral per cup cooked. You can also get calcium from cabbage, collard greens, turnip greens and mustard greens.
Here are some examples of fruits that are high in calcium:
One medium orange contains about 70 milligrams of calcium.
One medium banana has about 100 milligrams of this mineral.
A cup of canned pineapple contains about 200 milligrams of calcium.
In general, the following are high in calcium:
Dark green leafy vegetables such as spinach and kale (1 cup cooked)
Sardines with bones (3 ounces)
Canned salmon with bones (3 ounces)
Tofu (½ cup)
Beans such as black beans and kidney beans (1 cup cooked)
Almonds (1 ounce)
Milk has a lot of calcium, but it is not as absorbable as some other sources. Check out this article for more on milk’s nutrition facts.
Fruits and Vegetables High in Calcium
One cup of the following foods contains at least 20% of the daily value (DV) for calcium.
Fruits:
1 medium orange, raw or 1 cup juice
1/2 cup grapefruit sections or 1/2 cup mandarin oranges
3/4 cup cranberry juice cocktail, unsweetened
1 medium banana, raw or 1/2 cup frozen bananas (not packed in syrup)
1/4 avocado, sliced or diced (1/4 of a medium avocado)
Vegetables:
3/4 cup cooked broccoli florets; cooked broccoli spears; cooked Brussels sprouts; cooked Swiss chard; cooked kale
The best fruits and vegetables to eat for calcium are those that are high in this essential mineral. Calcium is needed for strong bones and teeth, as well as muscle contractions and nerve transmissions.
You can get calcium from leafy greens like spinach, kale and broccoli, but the most concentrated sources of calcium are dairy products like milk and cheese.
10 fruits that have lots of calcium:
1.Broccoli
2.Almonds
3.Oranges
4.Cantaloupe (rock melon)
Calcium is an essential mineral for the body. It’s necessary for healthy bones, muscles and nerves. Calcium also plays a role in blood clotting and maintaining a regular heartbeat.
Calcium can be found in many foods, including dairy products and dark green leafy vegetables. Some other good sources of calcium include nuts, seeds and tofu.
The amount of calcium in each food varies greatly depending on its size, so it’s important to choose a variety of foods to ensure you’re getting enough calcium every day.
Here are some high-calcium fruits and vegetables:
The following fruits and vegetables contain the highest amounts of calcium:
Collard greens
Kale
Mustard greens
Broccoli raab or broccoli rabe
Okra (leaves and pods)
Turnip greens
Spinach
Parsley
The answer to this question depends on the food group, but you can find calcium in a variety of fruits and vegetables.
Calcium is essential for strong bones and teeth, as well as healthy muscle function. Low levels of calcium in your blood can lead to osteoporosis, a condition that causes bones to become weak and easily fractured. Calcium also helps regulate blood pressure and reduce heart disease risk factors by lowering blood pressure and reducing cholesterol levels.
In addition to its bone-building properties, calcium helps maintain a normal heartbeat and blood pressure, sending messages through the nervous system, sending messages through the nerve cells in your body and helping keep muscles contracting smoothly.
The following list shows the top 10 high-calcium foods:
Citrus fruits, like oranges, grapefruits and tangerines, are loaded with vitamin C. They also contain small amounts of calcium. One cup of orange juice contains about 25 percent of your daily value for calcium.
The best way to get your daily dose is through dairy products like milk, cheese and yogurt. One cup of milk has about 300 milligrams of calcium, while one ounce of cheddar cheese has about 240 milligrams — both more than half of the recommended daily allowance for adults 19 to 50 years old (1,000 mg).