Calcium: Sources You’ll Love!

I am concerned that I am not getting enough calcium in my diet. What foods are high in calcium?

Calcium is a very important mineral necessary for the health of our bones, muscle contraction, nerve transmission, and a variety of other body processes. We store calcium in our bones and in our teeth, and our body must maintain a constant concentration of calcium in the blood. Calcium is one of the most abundant minerals in our bodies.  Did you know that the body will pull calcium from our bones if needed, and so it is necessary to get an adequate amount in our diets?

Calcium can be found in a variety of foods out there. We tend to think that milk is the only place we can get calcium, but there are other options to ensure that we have enough to maintain a healthy body!

Try adding some of these foods to your daily diet to increase your calcium intake:

  • Fortified Orange Juice
  • Broccoli
  • Navy beans
  • Black beans
  • Black-eyed peas
  • Beet greens
  • Collards
  • Canned salmon
  • Turnip greens
  • Almonds
  • Brazil nuts
  • Sesame seeds
  • Seaweeds (kelp, dulse, wakame-use these in soups and salads)

Enjoy a diet that has a lot of variety and you will be able to increase your calcium intake. Try incorporating beans in your diet (for recipes check out our website), and make sure you are eating those leafy green vegetables!

Try some of these recipes that incorporated sources of calcium!

Beet Green Popsicles

Easy Chickpea Salad

Farmer’s Market Salad

Calcium Sources

Food Serving Size Calcium (mg)
Milk 1 cup 200 mg
Boiled broccoli 1 cup 178 mg
Navy beans 1 cup 128 mg
Black-eyed peas 1 cup 105 mg
Beet greens 1/2 cup 118 mg
Collards 1 cup 148  mg
Yogurt 3/4 cup 290 mg
Tofu 150 g 240 mg
Tahini 2 tbsp 130 mg
Canned salmon (with bones) 75 g 208 mg
Blackstrap molasses 1 tbsp 179 mg
Fig, dried 10 ea 269 mg
Temphe 100 g 111 mg
Almonds 1 cup 332 mg
Brazil nuts 1 cup 260 mg
Sesame seeds 1 cup 1404 mg
Parsley 1 cup 122 mg
Turnip greens 1 cup 105 mg

Dunne, L.J. Nutrition Almanac. 5th edition. 2002. McGraw-Hill.


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