30+ Calcium Rich Foods, Fruits & Vegetables

Calcium is a vital nutrient for the human body, as it plays a significant part in strengthening bone and heart health, muscle function and nerve signalling. Doctors recommend consumption of at least 1,000 mg of calcium in a day. Having a diet containing calcium-rich foods is therefore mandatory for leading a healthy life.

Are you trying to customise your daily diet with calcium-rich foods? You are in the right place. This article will guide you with the suitable types of food for improving your health.

What Are the Top Food Items High in Calcium?

If you are looking for ways to modify your diet, you need to identify the different sources of calcium. For this, you can consult the below-mentioned list of calcium-rich foods and choose from these to prepare a customised diet.

Top Vegetables Rich in Calcium

Vegetables are often considered a rich source of high calcium foods. While these are usually good for a healthy lifestyle, consuming vegetables can help you maintain such requirements. Some of the following leafy vegetables can be helpful in this regard.

Collard Greens: It is one of the vegetables rich in calcium containing about 141mg of calcium per 100 gm.
Spinach: These are again rich sources of calcium-rich foods, with 136mg per 100 gm.
Turnip Greens: About 100 gm of these contain 137mg of calcium and 11% of Daily Value (DV).
Kale: Another green leafy vegetable, kale, helps you by providing nearly 132mg of calcium every 100 gm.
Mustard Greens: These are peppery-tasting greens, with about 118mg of calcium every 100 gm.
Bok Choy: This is a type of Chinese cabbage that contributes to the list of calcium foods, as every 100 gm of it contains 93mg of the same.
Beet Greens: These come with about 114mg of calcium per 100 gm.
Okra: With its edible green seed pods, okra is a popular type of calcium-rich food in India, with 77mg every 100 gm.
Broccoli Raab: About 100 gm of cooked broccoli contains more than 118mg of calcium.
Parsley: Known for containing calcium, parsley leaves contain 138mg of it in 100 gm.
Sweet Potatoes: These contain about 30mg of calcium every 100 gm.
Celeriac: This root vegetable provides you with about 43mg of calcium when you consume about 100 gm of it.
Brussels Sprouts: Another common green vegetable, it offers about 36mg of calcium in 100 gm of consumption.
Soybean Sprouts: These can provide 59mg of calcium in 100 gm of consumption.
Green Beans: Finally, they can be essential food for calcium since they offer about 44mg of calcium per 100 gm.

Top Fruits Rich in Calcium

On the other hand, fruits are again a basic necessity for staying healthy for a longer time. Moreover, these are also considered calcium-rich foods. The incorporation of suitable fruits can help enhance your diet. For this, you can consider the following list.

Fortified Orange Juice and Oranges: Oranges can be considered fruits rich in calcium, containing 43mg in 100 gm. Fortified orange juice, on the other, provides 140mg of calcium and 11% DV.
Prickly Pears: About 100 gm of pears can help you gain 56mg of calcium.
Tangerines: These are highly calcium-rich foods, with 37mg of calcium every 100 gm.
Kiwi: Kiwi fruits come with more than 34mg of calcium every 100 gm.
Mulberries: These, on the other hand, have rich calcium sources, as 100 gm of it contains 39mg of calcium.
Blackberries: Other fruits high in calcium include blackberries. These offer about 29mg per 100 gm.
Guavas: About 18mg of guavas come with 18mg of calcium.
Papaya: People often consider papaya when looking for calcium-rich fruits containing 20mg in 100 gm.
Apricots: These can also be a part of the list since they come with 13mg of calcium per 100 gm.
Pineapples: Similar calcium content is found in pineapples, as 100 gm of these offer 13mg.
Passion Fruit: These can contribute to your diet by offering 12mg of calcium per 100 gm.

Top Dairy Items Rich in Calcium

Dairy items are often considered as a calcium-rich food for bones. You can consider the following list and use it to prepare your new food diet.

Milk: Every 1 cup of cow milk comes with 300mg of calcium. Soy milk can also be considered, as it also contains the same amount of calcium in every cup.
Yoghurt: This is considered one of the rich sources of calcium. About 245 gm of yoghurt comes with 23% of DV.
Cheese: Every 100 gm of cheddar cheese comes with 721mg of calcium.
Tofu: It can be a rich source of calcium, as it ranges between 275 and 861 mg per half-cup, depending on the brand.

Top Animal Proteins Rich in Calcium

Non-vegan consumers can also consider specific animal proteins for their food diets. You can consider the following list of calcium-rich foods with animal proteins.

Eggs: One of the most popular breakfast items across the world, eggs are loaded with calcium, up to 50 mg per 100 gm of boiled eggs.
Catfish: This is an essential calcium-rich food, containing 425 mg in every 3-ounce filet.
Tuna: Another fatty fish, tuna is rich in calcium, potassium, magnesium and omega-3 fatty acids.
Sardines: A cup of canned sardines in oil provides 569 mg of calcium, rich for most adults.

What Is the Role of Calcium to Keep Your Body Healthy?

Calcium is an abundant mineral that is essential for avoiding health concerns. In particular, the body stores it in bones and teeth. However, apart from shaping and strengthening bones and teeth, there are other roles of calcium in the human body. For instance, your body requires its good presence for moving muscles and ensuring that the nerves carry messages to your brain. Moreover, it also helps your body release hormones necessary for completing various functions. Thus, consuming calcium-rich foods is essential for these functions.

You can see that enhancing your diet with calcium-rich foods can affect your overall health conditions. For this, you should consult a dietician to ensure that the quantities of different sources in your diet are adequate for best results. Increasing your calcium intake will help you strengthen your bones and teeth and better control your muscles.

Frequently Asked Questions

✓ What happens when I do not intake adequate calcium?

As it is primarily present in bones and teeth, inadequate calcium consumption weakens these two parts of the body. Risks of osteoporosis will be high in such cases.