The Best 18 Calcium-Rich Foods to Eat

Healthy Calcium Foods
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Best 18 Calcium-Rich Foods to Eat

Calcium is an essential mineral that is very important for your health. It is best for the development and growth of your bones and teeth.

It plays a significant role in muscle function, nerve transmission and hormone secretion.

You can eat dairy foods daily to keep your calcium levels at a reasonable level.

Dairy foods like milk, cheese and yogurt are high in it and it is good for your health.

Here are the best 15 calcium-rich foods to eat.

1. Milk

protein milk

Milk is the best source of calcium which is very important for the growth of bone and teeth. It is a dairy product that contains many essential nutrients.

It contains many nutrients like protein, Vitamin D, Vitamin B12 and Phosphorus. Milk is high in protein which contains essential amino acids.

The protein in milk helps Muscle growth and repairs muscle tissue. You can try Skim milk because it is low in fat content and has a good source of protein in it.

Calcium Content

250ml milk contains 322 mg depending on whether its whole or non-fat milk.

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2. Cheese


Cottage cheese is high in protein but less in fat and calories. Cottage cheese is a good source of calcium which is good for bone health. It contains many nutrients like Phosphorus, vitamin B12 and selenium.

Cottage cheese is the best source of calcium and protein which is essential for muscle maintenance and recovery.

Calcium Content

28g of cottage cheese give 210mg and also it has more proteins.

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3. Chia seeds

Healthy food

They are a great source of Calcium, protein, several vitamins, minerals, healthy fats (especially omega-3 fatty acids), and dietary fiber.

Chia seeds contain a wealth of vital nutrients. Chia seeds have a low glycemic index and include antioxidants.

Both soluble and insoluble Fiber are rich in chia seeds. Chia seeds are having many health benefits like reduced risk of heart disease, stroke and cancer.

When soaked, they absorb fluids and take on a gel-like consistency that helps enhance bowel regularity, digestion, and the feeling of fullness. Chia seeds are very good for digestion and regulating blood sugar levels

Calcium Content

28g of chia seeds gives you 185mg.

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4. Almonds

Calcium foods

Almonds are very tasty Calcium-rich food and it has several health benefits like good for digestion and supporting weight management.

Add almonds to your diet because they have healthy calcium, protein, fats and fiber in them. It Contains many healthy nutrients like vitamin E, potassium, iron.

Eating boiled almonds is very healthy and very delicious. Almonds are packed with healthy fats including monosaturated fats. Almonds are the best source of fiber which is very useful for digestion.

Calcium Content

100g of almonds gives you 264mg

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5. Greek Yogurt

Greek Yogurt

Greek yogurt is the best calcium-rich food which is good for your health. It is found in Greek yogurt is beneficial for keeping healthy bones and teeth. Greek yogurt is an excellent source of protein which has double the amount of protein compared to normal Yogurt.

It also contains iodine, phosphate, and vitamin B12. Greek yoghurt has protein, calcium, and other nutrients while being low in fat and calories, making it an excellent addition to a healthy diet.

Calcium Content

100g of Greek Yogurt gives you 110mg.

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6. Broccoli

Calcium food

Broccoli is a good source of Calcium which contains many nutrients like Vitamin C, folate and Vitamin K. Its rich content is good for digestion and overall health benefits.

Broccoli is a fantastic support to a balanced diet because it is low in calories and carbs. It is a filling and fulfilling dietary option due to its high fiber and nutritional content.

Broccoli can be eaten in a variety of ways to help your health. Broccoli contains about 47 mg of it per 100 grams of raw broccoli. In comparison, dairy products such as milk and yogurt have more calcium per serving.

Nonetheless, having broccoli in your diet can help to increase your overall calcium consumption, especially if you are looking for variety in your meals.

Calcium Content

100g of Broccoli gives you 50mg.

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7. Spinach

Calcium food

Spinach is a good source of calcium and it is a nutrition-rich vegetable. Numerous health advantages can result from eating spinach. Because it increases satiety and maintains a healthy digestive system, spinach’s high calcium content helps with weight management.

Among the several antioxidants found in spinach include beta-carotene, various phytonutrients, and vitamins C and E. These vitamins and minerals support the body’s ability to combat oxidative stress, lessen inflammation, and possibly even fend against some cancers and other chronic illnesses.

A wealth of vitamins and minerals can be found in spinach. It is renowned for having a high vitamin K content since vitamin K is essential for healthy blood coagulation and bones. In addition to being a high source of iron and magnesium, spinach is also a good source of vitamins A, C, and folate.

Calcium Content

100g of Spinach gives you 100mg

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8. Soy Beans

Soy beans

Soybeans are an excellent source of calcium and it is a plant-based food. It is good for people who follow a vegan diet because many calcium foods are animal-based.

Soybeans have many nutrients like protein, fiber, healthy fats, iron, magnesium and potassium.

It’s important to remember that even while soybeans can help you get enough of it, your diet should be balanced and contain a range of calcium-rich foods.

To make sure you consume enough calcium each day, include more calcium-rich foods in your diet, such as leafy green vegetables, fortified plant-based milk, and dairy products.

Calcium Content

100g of soy beans gives you 277mg

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9. Canned Salmon

Canned salmon

A good source of calcium is Canned salmon. Salmon has a variety of nutrients. Vitamins including vitamin B12, vitamin D, vitamin B6, and vitamin A are present.

Minerals like selenium, potassium, and phosphorus are also abundant in it. Omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are abundant in salmon, which is a great source of them.

These fatty acids are crucial for maintaining a healthy heart, a healthy brain, and a lower body inflammation level.

Calcium Content

3 ounces of Canned Salmon gives you 180mg

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10. Beans

Beans calcium

Beans are highly nutritious Calcium-rich food and it is the best source of plant-based protein and makes a good choice for vegetarian people.

It contains both soluble and insoluble fiber and it contains many nutrients like folate, magnesium and iron. Beans are having many health benefits like reduced risk of heart disease, stroke and cancer.

Calcium Content

100g of Beans gives you 115mg

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11. Fortified plant-based milk

Plant milk

Plant-based milk substitutes that have been “fortified” with additional nutrients, such as calcium, are referred to as fortified plant-based milk.

It is a major vitamin included in fortified plant-based milk, is essential for keeping healthy bones and teeth as well as supporting a number of biological processes.

Fortified plant-based milk has many essential vitamins like vitamin B12, vitamin B2, vitamin B6 and Vitamin E.

Calcium Content

250ml of plant based milk gives you 200-400mg

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12. Whey protein

high protein

Whey protein is extracted from milk so it has a good calcium content in it.

Additionally, it is a great source of protein and is packed with quickly absorbed amino acids, which support muscle building and recovery.

Interesting studies have even connected whey-rich diets to faster weight loss and better control of blood sugar.

Calcium Content

33g of Whey Protein Isolate Powder gives you 160mg

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13. Sesame Seeds


Sesame seeds are the best source of calcium and it is good for your health. It supports bone health and heart health.

Sesame seeds are an excellent source of calcium, but to reach your daily requirements, you should eat a balanced diet that includes a variety of rich foods.

Sesame seeds have healthy fats, good amount protein and healthy fiber. It has essential nutrients like iron and magnesium in it.

Calcium Content

100g of Sesame Seeds gives you 950mg

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14. Fortified Cereals

Fortified cerals

Cereals that have been fortified with additional vitamins and minerals, such as calcium, are often breakfast cereals.

In order to increase the nutritional content of the cereal product, fortification entails adding nutrients that may be missing or insufficient in the original cereal product.

To make fortified cereals a more complete and balanced breakfast option, it is frequently included.

Fortified cereals have essential nutrients and minerals like iron, zinc, folic acid, vitamin D and vitamin B.

Calcium Content

Some Cereals gives you 1000mg

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15. Figs

Calcium food

Figs are a good source of calcium. It is a good option to increase your daily calcium intake. Figs are low in calories and fat so you can add it to your diet.

It has numerous health benefits like being good for digestion, Supports heart health and bone health.

Figs have essential nutrients and minerals like potassium, magnesium, iron, copper and Vitamin B6.

Calcium Content

100g of Figs gives you 160mg

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16. Tofu

Healthy food

A nutrient-rich food is tofu. Calcium, iron, manganese, selenium, phosphorus, and magnesium are all abundant in it. Additionally, it has vitamins including folate, vitamin E, and the B vitamins.

Including tofu in your diet can enhance your health in a number of ways. Tofu’s high-quality protein gives the body the necessary amino acids for tissue growth and repair.

Due to the calcium content, it is also advantageous for the health of the bones. Tofu also has antioxidants and phytonutrients, which may have a variety of beneficial impacts on general health.

Calcium Content

100g of Tofu gives you 350mg

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17. Paneer


Paneer is the best source of calcium which is very important for the growth of bone and teeth. It is a dairy product that contains many essential nutrients.

Paneer is a nutrient-rich food that is high in calcium, phosphorus, vitamin B12, and selenium. It also includes other necessary vitamins and minerals like zinc, riboflavin, and vitamin A. Paneer also has healthy fats and low carbohydrate content.

Calcium Content

100g of Paneer gives you 350mg

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18. Lentils

Healthy calcium food

Lentils are an excellent source of plant-based food and are very nutrient-dense. They are abundant in dietary fiber, folate (vitamin B9), iron, potassium, manganese, and complex carbohydrates.

Smaller levels of other necessary elements like zinc, magnesium, and vitamin B6 are also present in lentils. It offers several health advantages, is abundant in lentils.

It promotes regular bowel movements, Supports bone health, heart health and helps keep blood sugar levels steady. Lentils are a fulfilling dietary option because it also increases satiety. Because they are naturally low in fat, lentils also have very little saturated fat.

Calcium Content

100g of Lentils gives you 70mg

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The Bottom Line

In addition to being great sources of calcium and necessary amino acids, these foods also provide a variety of other advantages, including vitamins, minerals, and healthy fats. Your diet can help you satisfy your demands and promote overall health and wellness by incorporating a mix of these foods. When including these items into your meal plan, keep in mind to take individual dietary needs, preferences, and any potential allergies or sensitivities into account.

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