So you’re probably already familiar with the main calcium contenders: milk, yogurt, and cheese. But dairy shouldn’t be the only dietary pit stop to fill up on this nutrient (whether you’re lactose-intolerant or just cutting out dairy for a while). Leafy greens, seafood, legumes, and fruit also contain calcium and many foods and drinks are fortified with the mineral. But before we dive into those, let’s get back to basics.
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What Does Calcium Do?
It’s no secret that calcium is vital for strong bones and teeth, but it goes beyond that. This mineral also helps the body maintain healthy blood vessels, regulate blood pressure, and even prevent insulin resistance (which could lead to Type 2 diabetes). Adults should consume about 1,000 mg of calcium per day (which translates to about one glass of skim milk, one thick slice of cheddar cheese, and one cup of plain yogurt), yet most Americans still fail to meet the mark. According to one survey, only 16 percent of females ages 20 to 29 get enough calcium.
Which is where this list of surprising calcium-rich foods comes in! Just remember to try and pair nondairy sources of calcium with vitamin D: The body needs vitamin D to help absorb calcium!
Calcium-Rich Foods
Here’s a list of foods and beverages rich in calcium (no cows required), along with recipes to help make them an everyday occurrence in a variety of meals.
Natural Calcium
Since most Americans aren’t getting enough nutrients from natural foods alone, they often rely on enriched foods and supplements. Sail down the grocery aisle and stock up on these items, au natural!
1. White Beans
191 mg (19% DV) in 1 cup canned
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Creamy and light, these legumes are a great source of calcium and iron. Add them to a pasta dish with veggies or skip the chickpeas and make your own hummus with white beans.
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2. Canned Salmon
232 mg (23% DV) in ½ can with bones (which provides the calcium!)
To avoid putting a dent in the wallet, canned salmon is a great way to go. Here’s the catch: It’s the bones in canned salmon that hold all the calcium, so they need to be mashed up right along with the salmon meat for all the benefits! But don’t get turned off just yet—the canning process softens the bones so they easily break apart and are unnoticeable when mixed in with the rest of the can’s contents. For a boost of calcium and omega 3’s, try these salmon cakes.
3. Sardines
321 mg (32% DV) in about 7 sardines fillets
There’s nothing fishy about sardines—they are one of the healthiest fish to munch on! Along with calcium, they also provide a hefty dose of omega 3s and vitamin D. Try adding them to a Greek salad or eat ’em straight out of the can.
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4. Dried Figs
107 mg (10% DV) in 8 whole dried figs
For a sweet treat, this dried fruit packs an antioxidant, fiber, and calcium punch. Eat them as a midday snack or turn these delicious dried fruits into a creamy jam.
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5. Bok Choy
74 mg (7% DV) in 1 cup
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This versatile Chinese cabbage provides a hefty dose of vitamins A and C, along with calcium and fiber. Stir-fry bok choy with garlic and olive oil for a perfect side dish.
6. Blackstrap Molasses
172 mg (17% DV) in 1 tablespoon
When your sweet tooth strikes, it’s best to go natural. Blackstrap molasses is darker in color and richer in flavor than regular molasses, and is filled with calcium, iron, and other vitamins. Plus, it’s a great sweet and flavorful addition to many dishes. Drizzle some on pancakes or use it to make brown sugar.
7. Kale
188 mg (19% DV) in 2 cups raw (chopped)
This superfood is filled with calcium and antioxidants and is perfect to use as the base of any salad when shredded into thin strips. Not in the mood for a raw bowl of greens? Try one of these crazy-good kale recipes that aren’t salad.
8. Black-Eyed Peas
185 mg (18% DV) in 1/2 cup canned
These beans are filled with calcium, potassium, folate, and more! Skip the fat-filled mayo and whip up this black-eyed pea spread to pump up any sandwich or appetizer.
9. Almonds
72 mg (7% DV) in ¼ cup dry roasted (about 20 nuts)
You’re “nuts” if you don’t grab a handful of almonds every now and then! They’re the most nutritionally dense nut, packing a crazy amount of nutrients per calorie and ounce. Aside from calcium, they also contain potassium, vitamin E, and iron. Sprinkle on a salad, make your own almond butter, or whip up one of these nine almond butter snacks for a healthy pick-me-up. Just watch out for portion size!
10. Oranges
65 mg (6% DV) in 1 medium fruit
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Full of vitamin C and calcium, enjoy this fruit as a mid-morning snack, or use its citrus flavor to brighten up any dish, like these honey orange carrots. We’re big fans of an orange smoothie in winter, actually.
11. Turnip Greens
197 mg (20% DV) in 1 cup cooked (chopped)
This leafy green comes from turnip bulbs, and is filled with calcium, antioxidants, and folate, which could help improve mood. Sautee them as a side dish or spice things up and make a turnip tart.
12. Sesame Seeds
88 mg (9% DV) in 1 tablespoon
These unassuming seeds are more than just a hamburger bun decoration. Sesame seeds can help lower blood pressure, reduce inflammation, and may even fight against certain cancers. Use their nutty crunch in a salad or add to this sautéed spinach dish.
13. Seaweed
126 mg (13% DV) in about 1 cup raw
Fish aren’t the only, well, fish in the sea. Seaweed is full of calcium, fiber, and iodine, which helps with proper thyroid function. Kick a bowl of risotto up a notch with this seaweed recipe. Feel like keeping it classic? Try your hand at a classic miso soup.
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