Top Food Sources of Calcium for Your Bones 

Introduction 

Calcium is an essential mineral that builds our bones. Almost every cell in the body uses calcium in some way​ or the other​, including muscles and ​the entire system​​. The body uses calcium to make the bones and teeth healthier and give them the strength to perform their activities smoothly.  

Bone is a rigid organ that protects internal organs, ​produces​​ red and white blood cells, ​stores​​ minerals, and provides support for the body. It is full of calcium that makes our bones strong and flexible. As we age, the calcium level from our body reduces, and our ​bones​​ get​​ weak​er​. It is not only applicable to older people but also for everyone at all phases of their life. That is the reason why your doctor always recommends ​adding​​ calcium-rich foods in your diet. 

Your body is better able to absorb calcium from food than it can from supplements. It’s necessary to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help in calcium absorption¹. 

How Much Calcium Does ​Our Body Need?

The recommended daily intake of calcium⁴: 

• Adults (men and women): 1,000 mg per day  
• Women over 50 years of age: 1,200 mg per day 
• Old age group over 70 years old: 1,200 mg per day 
• Children aged 4 to 18: 1,300 mg per day 

The Best Calcium-rich Food Sources

We may assume that milk is the best source of calcium, but you may be surprised to know that there are different foods that can help fulfil your calcium requirements. Here are some calcium-rich foods that you can add to your diet: 

1. Milk

Milk is one of the best sources of calcium we all know. Milk is easily ​absorbed and digested by the body and is ​readily ​available every time. Milk consists of 100 mg to 180 mg of calcium for a 100 g serving. Additionally, milk is a good source of proteins, vitamin A, and vitamin D⁵. 

When it comes to calcium absorption, not all foods are created equal. Dairy products and fortified foods have a higher absorption rate of about 30%, while certain compounds in plants can decrease absorption by forming indigestible salts with calcium. For instance, spinach has a much lower absorption rate of 5%, compared to milk at 27%¹¹. 

Dr. Rajeev Singh, BAMS

2. Soy milk

Soy milk is an alternative for lactose-intolerant people. Fortified soymilk is an excellent source of calcium, vitamin D, and proteins. On average, cup soymilk enhanced with calcium contains 80 to 500 mg³. 

3. Seeds

These tiny, nutritional powerhouses are rich in calcium, and include chia seeds, poppy seeds, and celery which contribute to 250 to 600 mg of calcium for a 100 g serving. It also contains essential fatty acids and proteins that can benefit your bone health. Chia seeds contain-Boron that promotes the growth of bones and helps the body metabolise calcium, ​phosphorus​​ , and magnesium^1,5. 

4. Yogurt

All dairy products like yogurt are a rich source of calcium. Particularly low-fat yogurt is a good source of fibre, and a cup of low-fat yogurt contains 300 grams of calcium³.  

Did you know that the calcium content of food can be influenced by its fat content? It’s fascinating how foods with higher fat levels tend to have slightly lower amounts of calcium. By opting for lower-fat options, you can not only make healthier choices but also ensure you’re getting the most out of your calcium intake¹¹. 

Dr. Smita Barode, B.A.M.S, M.S.

5. Cheese

Another addition to the foods which are rich in calcium​ is ​cheese, it is a good source of calcium and proteins. Your body absorbs calcium from dairy products ​faster​​ than plant sources, so try to add more dairy products in your diet. Cheese can provide 1g of calcium for a 100g serving^,5. 

6. Almonds

Almonds are a rich source of calcium, fatty acids, vitamin E, antioxidants, and proteins. They help to strengthen your bones, keep your heart healthy, and improve memory power. 15 almonds contain about 40mg of calcium⁶. However, a handful of almonds would contribute to a high amount of fats and calories, so you should limit their intake to smaller portions and seek a doctor’s advice on its benefit to your diet⁷.  

7. Beans and lentils

We all know beans and lentils are high in fibres, proteins, and other nutrients, but some are rich in calcium too. Beans and lentils like soybeans, green beans, red millets, and peas contain enough calcium that may help you not ​worry ​​about the​​ calcium requirements⁴. 

8. Canned fish

Canned fishes like canned salmon and sardines can be a good option of calcium if you are non-vegetarian. Its ​bones, where​​ most of the calcium resides. Their bones are edible and soft. You can mash and serve them, so they’re undetectable in many dishes. Create a spread to serve on toast or make fish cakes. And if you like whole sardines or chunks of salmon, add them to salads. ​But any canned fish does contain preservatives, so do check with your healthcare practitioner if you suffer from any clinical ailments like hypertension⁴.

9. Tofu

If you are vegan and diet conscious, then tofu would be a smart choice to get your calcium requirements. Tofu is naturally gluten-free and contains no cholesterol. Raw, firm tofu contains around 832 mg of calcium per cup⁶. It’s also an excellent source of protein and you can add it to scrambles, stir-fry, salads, and more. 

10. Figs

Raw and dried figs are full of fibres, antioxidants, proteins, with a lot of calcium. This sweet-dessert like fruit contains 65 mg of calcium for 2 dried figs⁸. They can be eaten as a snack or as a part of your salads. 

11. Whey protein

Whey is a type of protein found in milk that has been well studied for its potential health benefits. It is also an excellent protein source and full of rapidly digested amino acids, which help promote muscle growth and recovery. Whey is also high in calcium. Some studies⁹ have also shown that whey-rich diets to ​increase​​ weight loss and improve blood sugar management. 

12. Leafy greens

Leafy green vegetables are incredibly healthy and many of them are high in calcium, including collard greens, spinach and kale. Leafy vegetables like spinach are high in oxalates, which are naturally occurring compounds that bind to calcium and impair its absorption⁶.

13. Rhubarb

Rhubarb is rich in calcium, fibre, vitamin K and smaller amounts of other vitamins and minerals. It also contains prebiotic fibre, a type of fibre that can promote the growth of healthy bacteria in your gut¹⁰. 

Did you know that calcium plays a vital role in our growth and development? When we’re born, our bodies already have a small but significant amount of calcium, ranging from 26 to 30 grams. As we grow, this calcium level increases rapidly, reaching approximately 1,200 grams in women and 1,400 grams in men by adulthood¹¹.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Conclusion 

Calcium is an essential mineral that should ​be obtained​​ through your diet. If you have low calcium, it may lead to muscle atrophy (stiffness and rigidity), dysfunction of nerves, and reduced appetite. Likewise, excess calcium can also pose a threat to the body. Hence, the key is to consume a balanced amount of calcium as your body requires with prior consultation from a healthcare provider to help you attain the maximum benefit of calcium supplementation through your diet. 

References 

1. Office of Dietary Supplements – Calcium [Internet]. Nih.gov. 2025 [cited 2025 Apr 24]. Available from: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/?uid=febe3c7da5421s16  

2. NHS. Food for healthy bones [Internet]. nhs.uk. 2022 [cited 2025 Apr 24]. Available from: https://www.nhs.uk/live-well/bone-health/food-for-strong-bones/  

3. General (US) O of the S. Table 7-2, Selected Food Sources of Calcium [Internet]. www.ncbi.nlm.nih.gov. 2004 [cited 2025 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK45523/table/ch7.t2/  

4. Harvard T.H. Chan School of Public Health. Calcium [Internet]. The Nutrition Source. 2020 [cited 2025 Apr 24]. Available from: https://nutritionsource.hsph.harvard.edu/calcium/  

5. Cormick G, Belizán JM. Calcium Intake and Health. Nutrients [Internet]. 2019 [cited 2025 Apr 24];11(7):1606. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6683260/  

6. Better Health Channel. Calcium [Internet]. Better Health Channel. Better Health Channel; 2021 [cited 2025 Apr 24]. Available from: https://www.betterhealth.vic.gov.au/health/HealthyLiving/calcium 

7. Almonds [Internet]. The Nutrition Source. 2018 [cited 2025 Apr 24]. Available from: https://nutritionsource.hsph.harvard.edu/food-features/almonds/  

8. Know Your Bones [Internet]. Bone Health New Zealand. 2025 [cited 2025 Apr 24]. Available from: https://bones.org.nz/media/anhhkuqk/onz00065-bone-health-factsheet-calcium-9-0.pdf  

9. Almario RU, Buchan WM, Rocke DM, Karakas SE. Glucose-lowering effect of whey protein depends upon clinical characteristics of patients with type 2 diabetes. BMJ Open Diabetes Research & Care [Internet]. 2017 Jul [cited 2025 Apr 24];5(1):e000420. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5530249/ 

10. Shkembi B, Huppertz T. Calcium Absorption from Food Products: Food Matrix Effects. Nutrients [Internet]. 2021 Dec 30 [cited 2025 Apr 24];14(1):180. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746734/

11. Office of Dietary Supplements. Calcium. Office of Dietary Supplements – National Institutes of Health. [cited 2025 May 12]. Available from: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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