While most vegetables are low in calcium, there are a few that are surprisingly high.
Broccoli contains 10 milligrams of calcium per cup, along with other nutrients like vitamin C, iron and potassium. The same amount of spinach contains 2 milligrams of calcium, but because it’s so high in oxalates (see below), you’d have to eat more than 3 cups in one sitting to get the same amount of calcium as you do from 1 cup of broccoli.
Green beans are another vegetable that is high in calcium. One cup contains roughly 34 milligrams of calcium, or about 15 percent of the recommended daily value (RDA). They also contain magnesium and potassium which help improve bone health.
Vegetables are a good source of calcium, but some have less than others. Cauliflower, kale and broccoli are all good options for vegetarians.
Low calcium fruits
Fruit is a great way of getting your five-a-day and can be eaten as part of a healthy diet. However, many fruits contain very little calcium. One exception is oranges and other citrus fruits which can be high in calcium if they are juiced or peeled. The seeds in sultanas and raisins also contain some calcium.
Breakfast food without calcium or iron
The most important thing to eat for breakfast is something that contains both protein and fibre so that it stays with you throughout the morning. This will help keep you full until lunchtime. Some cereals do contain iron but this isn’t enough on its own to meet daily requirements so other foods should be eaten alongside them to increase iron intake. If you’re looking for breakfast ideas that don’t include milk or cereal then eggs can be cooked in various ways such as fried with bacon or scrambled with vegetables and lean meat such as turkey breast fillets or ham steak strips (check our recipe section).
Vegetables low in calcium
Vegetables are a great source of nutrients, and many of them are also low in calories. These foods contain only small amounts of calcium:
Broccoli
Cabbage, green and red
Cauliflower
Kale
Mustard greens, turnip greens, collard greens
Okra, snow peas and snap beans (green pods)
Chinese cabbage (bok choy)
Vegetables low in calcium
All vegetables are good for you, but some have more calcium than others. Here are some vegetables with high amounts of calcium:
Chickpeas (cooked) – 1 cup has 43mg
Collards (cooked) – 1 cup has 215mg
Dandelion greens (cooked) – 1 cup has 132mg
Turnip greens (cooked) – 1 cup has 86mg
Beets (cooked) – 1 cup has 70mg
Kale (cooked) – 1 cup has 53mg
Leaf lettuce – 1 head contains 12mg
Here are some of the foods that contain calcium:
Milk, yoghurt and cheese
These are all good sources of calcium. But it is best to choose reduced fat varieties where possible. If you cannot tolerate dairy products, you can get calcium from other sources such as broccoli, cabbage, kale, almonds and sesame seeds.
Vegetables
Many vegetables contain calcium. Examples include broccoli, okra and green beans. Vegetables such as spinach are also high in iron too.
Fish
Some types of fish are rich in both iron and calcium, such as mackerel, sardines and pilchards. You should avoid eating too much oily fish though because it can increase your risk of heart disease.
Beans and pulses (dried peas)
Pulses like lentils and beans are a good source of iron as well as calcium. They don’t need soaking before cooking but do need longer cooking times than vegetables or meat so make sure you plan ahead!
Most vegetables are low in calcium, but there are some exceptions.
Here are some vegetables that are particularly good sources of calcium:
Broccoli — 100g provides 43mg calcium (7% of the RDI)
Almonds — 100g provides 20mg calcium (3% of the RDI)
Apricots — 100g provides 14mg calcium (2% of the RDI)
Avocado — 100g provides 13mg calcium (2% of the RDI)
A low calcium diet is one that contains less than the Recommended Dietary Allowance of 1,000 milligrams of calcium per day. Most people get enough calcium in their diets, but some may need to take supplements if they are at risk for osteoporosis or have certain health conditions.
If you have a chronic medical condition such as kidney stones, Crohn’s disease or celiac disease and are experiencing bone pain, you may need to avoid high-calcium foods or take calcium supplements to prevent further complications.
There are many foods that are naturally low in calcium.
If you want to follow a low calcium diet for dietary purposes, you should limit your intake of these foods:
Beef liver
Pork liver
Tuna canned in oil
Canned salmon
Canned sardines packed in water
Nuts (almonds, walnuts)
Dried fruits (raisins)
Chocolate bars with more than 5 grams of chocolate per bar
A low-calcium diet is a diet that limits your intake of foods high in calcium. It’s used to prevent or treat calcium imbalance.
Calcium is a mineral found in many foods and drinks, including milk, cheese, yogurt and other dairy products. Your body needs it to keep bones strong and healthy.
A low-calcium diet can help relieve symptoms of a condition called hyperparathyroidism, which causes your body to produce too much parathyroid hormone (PTH). This hormone helps regulate the amount of calcium in the blood. When you have hyperparathyroidism, your body makes more PTH than it needs and has more calcium than normal in the blood.
A low-calcium diet may also be used after surgery for cancer involving the parathyroid glands.
The Low Calcium Diet for Kidney Stones.
If you have kidney stones, you might need to eat a low calcium diet. A low calcium diet can be helpful if you have calcium oxalate stones.
Calcium oxalate stones are the most common type of kidney stones. Calcium carbonate and calcium phosphate stones also form in the urine but are less common than oxalate stones.
A low calcium diet is low in oxalates (an organic compound found in many plants and some fruits and vegetables), which prevent calcium from dissolving into your urine and forming crystals that can become kidney stones.
You’ll also need to limit your sodium intake on this diet because sodium increases the amount of water your kidneys remove from your blood, so it’s important to drink plenty of water when following a low sodium diet.
Make sure you get enough vitamins D, K2 and magnesium from other foods or supplements to keep these nutrients balanced during your treatment for kidney stones
Low calcium foods are those foods with a low calcium content. Calcium is an important mineral that plays a role in building strong bones and teeth. It also helps the body use the protein found in food.
The best way to get enough calcium is to eat a variety of foods from all four food groups every day. The following table includes some examples of low calcium-containing foods.
Low Calcium Foods
Food Serving Size Calcium (mg)
Beans, baked 1/2 cup 0.5–1
Beef (lean) 3 oz 0–0.3
Butter 2 tbsp 0.8–1.7
Cheese (cheddar) 1 oz 0–0.6
Low-calcium diets are diets that contain less than the recommended daily intake of calcium.
Low-calcium diets may be prescribed by a doctor as part of treatment for certain medical conditions, such as renal osteodystrophy and hyperparathyroidism. They are also used by people with lactose intolerance or milk allergy and by those who follow other dietary restrictions, such as vegans and vegetarians.
Calcium is a mineral that is necessary for the normal functioning of your body. The main function of calcium in the body is to build and maintain strong bones and teeth, but it also plays a role in nerve signaling, muscle contraction, blood vessel contraction and relaxation, blood clotting, intracellular signaling and hormonal secretion. Calcium is found in dairy products like milk and cheese; however, some people cannot tolerate these foods because they contain lactose (a sugar), which can cause digestive problems for some people.
If you have low-calcium diet requirements due to medical reasons (for example, kidney disease), talk to your doctor about what foods are best for you and how much you should eat each day.