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Top Calcium-rich Foods, Fruits & Vegetables

Team AckoDec 13, 2024

Calcium is one of the essential elements required for staying healthy. Studies suggest that calcium-rich food improves bone health, and consuming the right amount can help avoid diseases like Hypocalcemia. Let’s look at food items, including fruits, vegetables, and dairy products rich in calcium.

How Calcium Deficiency Affects Your Health

When we hear calcium, we think of teeth and bones. However, there's calcium present in the blood and tissues. If the body doesn't get enough of calcium, it leads to conditions like

Osteoporosis: Bones become brittle and weak.
Ricketts: A condition in infants which leads to deformities.

Calcium

Contents

List of the Top Food Items High In Calcium
Top Fruits Rich in Calcium
Top vegetables rich in calcium
How Much Calcium Should We Consume Each Day?
Recommended Daily Calcium Intake and Top Dairy Sources
Best Animal Proteins Rich in Calcium
Calcium-Rich Foods for Pregnant Women
Calcium-Rich Foods for Strong Bones
Calcium-Rich Foods for Children and Infants
Tips for People With Lactose Intolerance
- How to know if you have calcium deficiency
- When to take calcium supplements
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Frequently asked questions

List of the Top Food Items High In Calcium

Here is a table showing the top food items high in calcium.

Food rich in calcium	Reason
Leafy Vegetables	Spinach, cooked kale, and collard greens are calcium-rich foods. Out of these, the most significant amount is found in collard greens, which provide 175 mg of calcium per half cup.
Soybeans	Dry-roasted soybeans are an excellent source of calcium. They are a fantastic source of calcium for those who consume a vegan diet because a half-cup has 230 mg of calcium.
Dairy products	The most readily absorbed calcium sources are those found in foods like yoghurt, milk, and cheese. Plant-based and fortified foods do not absorb calcium as efficiently.
Figs	You can get 135 mg of calcium by eating five dried or fresh figs. Oranges and papayas are two other fruits that are high in calcium.
Canned baked beans	160 mg of calcium can be found in around 100 gms of canned baked beans. Beans are a great source of fibre as well.
Calcium-fortified foods	Cereals and orange juice are frequently supplemented with calcium. Some fortified juices contain calcium citrate malate, a well-absorbed form of the mineral.
Canned Salmon	One of the best dietary sources of calcium, excluding dairy products, is canned salmon. Around 85 gms of canned salmon has 181 mg of Calcium. Vitamin D, which is also included in salmon, aids in the body's absorption of calcium.

Top Fruits Rich in Calcium

Including the right calcium-rich fruits in your diet can improve your health. The following fruits are regarded as foods high in calcium, Let’s take a look.

Fruit	Calcium content (approximate)
Tangerines	With 37 mg of calcium per 100 gms, tangerines are particularly high in calcium.
Oranges fortified with Calcium	Oranges, which contain 43 mg of calcium per 100 gms, can be considered one of important calcium-rich fruits. Fortified orange juice offers 140 mg of Calcium or 11% of the recommended daily intake.
Pears	You can get 56 mg of calcium by eating about 100 gms of pears.
Mulberries	These are rich sources of calcium, since 100 gms of them contain 39 mg of Calcium.
Kiwi	Every 100 gms of kiwi fruit contains more than 34 mg of calcium.
Guava	One guava has about 18 mg of calcium.
Blackberries	Blackberries are among the other fruits that are high in calcium. Each 100 gms of these have roughly 29 mg calcium.
Apricots	These have 13 mg of calcium per 100 gms.
Papaya	When seeking for calcium-rich fruits with 20 mg per 100 gms, people frequently take papaya into account.
Passion fruit	With 12 mg of calcium per 100 gms, passion fruit can improve your diet.
Pineapples	100 gms of pineapples provide 13 mg of calcium.

Top vegetables rich in calcium

Vegetables are among the most abundant sources of calcium. Regularly including calcium-rich vegetables in your diet helps meet your daily calcium needs and contributes to better gut health.

Vegetables	Calcium content (approximate)
Spinach	With 136 mg of calcium per 100 gms, this item is an excellent source of calcium.
Kale	Kale, a type of green leafy vegetable, benefits you by offering about 132 mg of calcium per 100 gms.
Lady finger	Lady finger is a common calcium-rich meal in India, with 77 mg per 100 gms of its edible green seed pods.
Parsley	Calcium is known to be present in parsley, which has 138 mg per 100 gms of leaves.
Celeriac	When you eat roughly 100 g of this root vegetable, you can get 43 mg of calcium.
Green beans	With 44 mg of calcium per 100 gms, they can be a vital source of calcium.
Brussels sprouts	Another common green vegetable, Brussels sprouts, provides about 36 mg of calcium per 100 gms.
Soybean sprouts	Consuming 100 gms of this can supply 59 mg of calcium.
Sweet potatoes	These have a calcium content of roughly 30 mg per 100 gms.
Broccoli Raab	One hundred gms of cooked broccoli has a calcium content of almost 118 mg.
Beet greens	Each 100 gms of them contain 114 mg of calcium.
Bok Choy	This variety of Chinese cabbage adds to the list of calcium-rich foods because it includes 93 mg of the mineral per 100 gms.
Turnip	100 gms of this have 137 mg of calcium and 11% of the recommended daily requirement.
Collard Greens	Containing roughly 141 mg of calcium per 100 gms, it is one of the vegetables high in calcium.
Mustard Green	These greens have a spicy flavour and provide 118 mg of calcium per 100 gms.

How Much Calcium Should We Consume Each Day?

It’s essential to include calcium-rich organic foods in your diet to prevent calcium deficiency, also known as Hypocalcemia. However, daily calcium requirements vary based on age, and excessive intake can lead to health complications. It's important to note that calcium-rich foods are the same for both men and women, as all genders require adequate amounts to maintain overall health. Below are the recommended daily calcium intake levels based on age.

Age	Recommended calcium intake
71+ years	1200 mg
51 to 70 years	1200 mg (females)
51 to 70 years	1000 mg (males)
19 to 50 years	1000 mg
14 to 18 years	1300 mg
9 to 13 years	1300 mg
4 to 8 years	1000 mg
1 to 3 years	700 mg
7 to 12 months	260 mg
0 to 6 months	200 mg

Recommended Daily Calcium Intake and Top Dairy Sources

How Much Calcium Should We Consume Daily?

The amount of calcium needed varies by age and should align with daily requirements to maintain strong bones and overall health. Overconsumption can lead to health issues, so it’s important to balance intake.

Best Dairy Items Rich in Calcium

Dairy products are some of the most effective and readily absorbed sources of calcium. Here are the top options:

Milk: A cup of cow’s milk contains approximately 300 mg of calcium. Soy milk is an alternative with similar calcium content.
Cheese: Cheddar cheese provides about 721 mg of calcium per 100 grams.
Yoghurt: A 245-gram serving offers around 23% of the daily calcium requirement.

Best Animal Proteins Rich in Calcium

The list of best animal proteins rich in calcium is as follows.

Eggs: Eggs are one of the most consumed breakfast foods worldwide. They provide 50 mg of calcium for every 100 gms of boiled eggs.
Sardines: Most adults benefit significantly from the 569 mg of calcium in one cup of canned sardines in oil.
Fatty fish: Omega-3 fatty acids, calcium, potassium, magnesium, and tuna are all found in this fatty fish.
Catfish: With 425 mg of calcium in each 3-ounce fillet, this item is an essential source of calcium.

Calcium-Rich Foods for Pregnant Women

Pregnant women typically require around 1,000 mg of calcium daily, though individual needs may vary. Including the following calcium-rich foods in your diet can help meet this requirement and support both maternal and fetal health:

Milk: A reliable and easily absorbed source of calcium.
Yoghurt: Provides a significant portion of daily calcium needs.
Orange Juice: Opt for calcium-fortified options for an added boost.
Sardines: Rich in both calcium and omega-3 fatty acids.
Tofu: A versatile plant-based source of calcium.

Calcium-Rich Foods for Strong Bones

Calcium is crucial for maintaining strong bones and preventing conditions like osteoporosis. To support bone health, include these calcium-rich foods in your diet:

Milk: A primary source of easily absorbed calcium.
Amaranth: A nutrient-dense grain high in calcium.
Yogurt: Packed with calcium and beneficial probiotics.
Leafy Greens: Such as kale and spinach, which are excellent sources of calcium.
Orange Juice: Choose calcium-fortified varieties.
Whey Protein: A protein supplement that also provides calcium.
Sardines: Rich in calcium and omega-3 fatty acids.
Beans and Lentils: High in both calcium and fibre.
Tofu: A versatile calcium-rich option, especially for plant-based diets.
Canned Salmon Offers a good source of calcium and vitamin D.
Cheese: Particularly hard cheeses like cheddar and parmesan.
Almonds and Other Nuts: Provide calcium and healthy fats.

Calcium-Rich Foods for Children and Infants

Milk is one of the best sources of calcium for children. Breast milk should be their exclusive source of nutrition for infants for the first six months. After that, whole cow’s milk or buffalo milk can be introduced, depending on individual health needs. For children at risk of obesity, low-fat or skimmed milk may be more suitable, but it’s advisable to consult a doctor before changing their diet.

Tips for People With Lactose Intolerance

People who are lactose intolerant can't digest lactose-based products easily. However, tolerance levels differ for individuals. Products like hard cheeses or yoghurt can be tried since they have lower levels of lactose.

How to know if you have calcium deficiency

Bones weaken gradually. It's important to ensure there's an adequate intake of calcium daily. There's no guaranteed way to know if one is calcium deficient; sometimes fractures reveal symptoms. Prevention of osteoporosis can be done with the help of bone density scanners for older people.

When to take calcium supplements

If you're not getting enough calcium through your diet, then supplements are the way to go. A consultation with a doctor or medical expert is a must before starting supplements.

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Frequently asked questions

Here are common questions about calcium intake.

Can calcium deficiency affect one's teeth?

Yes, insufficient intake of calcium can lead to losing more teeth in old age compared to someone who consumes sufficient amounts of calcium throughout their lives.

What are the food options for eating calcium for lactose-intolerant people?

Lactose-intolerant people can eat tofu, fish, vegetables, soybean, etc. to meet their daily calcium requirements.

What happens when I consume more calcium than required?

You can suffer from a calcium overdose if you consume a higher amount of calcium regularly. This can result in nausea, itching, vomiting, bone pain, etc.

Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet. As this content piece is not vetted by a medical professional, please consult a doctor before making any health-related decisions.

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