45 Calcium Rich Foods, Fruits & Vegetables to Include in your Diet

Table of Contents


What is Calcium?

Where Are the Sources of Calcium?

Top 45 Food Items High in Calcium

List of Calcium Rich Vegetables

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

List of Calcium Rich Fruits

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

List of Dairy Products Containing Calcium

SNo. Food Description
28 Milk Every 1 cup of cow milk comes with 300mg of calcium. 
29 Yoghurt This is considered one of the rich sources of calcium. About 245 gm of yoghurt provides 23% of the daily value (DV).
30 Cheese Every 100 gm of cheddar cheese comes with 721 mg of calcium.
31 Tofu It can be a rich source of calcium, as it ranges between 275 and 861 mg per half-cup, depending on the brand.
32 Soy Milk Each one cup of soy milk contains 200-300 mg of calcium.

List of Seeds and Nuts Rich in Calcium

SNo. Seed/Nut Description
33 Sesame Seeds These tiny seeds pack a punch of calcium, with about 975 mg per 100 gm, making them one of the best sources.
34 Chia Seeds Chia seeds are also rich in calcium, providing approximately 631mg per 100 gm and other nutrients.
35 Almonds Almonds offer a substantial amount of calcium, with around 264 mg per 100 gm, making them a nutritious choice.
36 Pistachios Pistachios offer about 105 mg of calcium per 100 gm, making them a delicious and nutritious snack.
37 Flaxseeds Flaxseeds are rich in calcium, providing around 255 mg per 100 gm and omega-3 fatty acids.
38 Hazelnuts Hazelnuts are another good source of calcium, providing approximately 114 mg per 100 gm.
39 Pumpkin Seeds Pumpkin seeds offer about 55 mg of calcium per 100 gm and other essential nutrients.
40 Walnuts Walnuts are a good source of calcium, providing around 98 mg per 100 gm, along with healthy fats and protein.
41 Cashews Cashews contain approximately 37 mg of calcium per 100 gm and other essential nutrients.

List of Animal Proteins and Seafood High in Calcium

SNo. Food Description
42 Eggs Eggs are loaded with calcium, up to 50 mg per 100 gm of boiled eggs.
43 Catfish This essential calcium-rich food contains 425 mg in every 3-ounce fillet.
44 Tuna Another fatty fish, tuna, is rich in calcium, potassium, magnesium, and omega-3 fatty acids.
45 Sardines A cup of canned sardines in oil provides 569 mg of calcium, which is rich for most adults.

How Much Calcium Should You Intake Daily?

Calcium plays an important role in maintaining overall health. However, determining the right amount of calcium intake can vary depending on certain factors such as age, gender, and overall health status. 

The table below mentions the recommended calcium intake levels for different age groups as per the National Institutes of Health to help you meet your body's needs.

Age Group Recommended Calcium Intake (milligrams per day)
Infants (0-6 months) 200 mg
Infants (7-12 months) 260 mg
Children (1-3 years) 700 mg
Children (4-8 years) 1,000 mg
Children (9-13 years) 1,300 mg
Teens (14-18 years) 1,300 mg
Adults (19-50 years) 1,000 mg
Pregnant/Lactating Teens 1,300 mg
Pregnant/Lactating Adults 1,000 mg
Adults (51-70 years) 1,000 mg (men) 1,200 mg (women)
Adults (71 years and older) 1,200 mg

Health Benefits of Including Calcium Rich Foods in Diet

Different Ways to Include Calcium Rich Foods in Your Diet

What are the Symptoms of Calcium Deficiency?

What are the Health Risks of Not Getting Enough Calcium?

What are the Side Effects of Excessive Calcium Intake?

Should You Take a Calcium Supplement?

FAQs about Calcium Rich Foods