Foods Highest in Calcium for Healthy Bones
11. Soy Milk
Many people switch from regular milk to soy milk because of the incredible health benefits of soy. Soy milk has as much calcium as skim, 2%, and whole milk, but its soy content brings several other health benefits to the table, including prevention of certain cancers, promoting weight loss, and lowering cholesterol. Also, soy can help accelerate your body’s absorption of calcium, making soy milk an ideal addition to a high calcium diet.
Serving Size (1 cup), 60 milligrams of calcium (6% DV), 132 calories.
Oatmeal is both filling and healthy, making it an ideal breakfast choice for people looking to improve almost any aspect of their health. It’s packed with fiber and is high in other vitamins and minerals, including calcium. A 3/4-cup serving packs 20 milligrams of calcium, or about 2% of the recommended value for the day. If oatmeal on its own isn’t to your taste, try sweetening it with cinnamon or adding your favorite berries to make it more palatable.
Serving Size (3/4 cup), 20 milligrams of calcium (2% DV), 124 calories.
13. White Beans
White beans are known by many for their high fiber, but they bring several other health benefits to the table with folic acid and other essential vitamins. Just a half cup of these subtly flavorful legumes provides about 100 milligrams of calcium, enough to fulfill 10% of your recommended intake for the day. Beans are versatile and delicious, so it’s easy to incorporate them into any meal.
Serving Size (1/2 cup), 100 milligrams of calcium (10% DV), 125 calories.
14. Swiss Cheese
Milk, cheese, and other dairy products are known for providing your body with essential calcium. Chief among them is Swiss cheese. A single slice accounts for 22% of the daily recommended value of calcium. As with most cheeses and dairy products, remember to enjoy it in moderation, as the calories can add up quickly.
Serving Size (1 slice, or 1 oz.), 220 milligrams of calcium (22% DV), 106 calories.
Salmon is a heart-healthy alternative to red meat. Enjoy it on a regular basis and you’ll be doing your body a big favor. Salmon is a viable source of calcium and vitamin b12, among other nutrients. Half of a salmon fillet, or 154 grams, provides about 20 milligrams of calcium, or 2% of the daily value. In addition to bone and heart health, salmon is known to prevent against certain cancers, increase cognitive function, and improve the health of skin and hair.
Serving Size (154 grams), 20 milligrams of calcium (2% DV), 280 calories.
16. Dried Figs
Dried figs have a unique look and taste, but that’s not the only reason to love them. Just two of these sweet and healthy treats provide your body with 55 milligrams of bone-healthy calcium, accounting for almost 6% of the average person’s daily need. They’re also a great source of potassium and fiber, making them a great addition to a balanced diet.
Serving Size (2 dried figs), 55 milligrams of calcium (6% DV), 40 calories.
Soybeans often rate at the top of the list when it comes to health foods. They’re a great source of many vitamins and minerals that are essential to good health, including protein, iron, and fiber. And if you’re concerned about calcium, soybeans are a fantastic way to boost this essential mineral in your diet. They have a high concentration of calcium and isoflavones, which are crucial to bone health and can increase bone density.
Serving Size (1/2 cup), 131 milligrams of calcium (13% DV), 388 calories.
18. Plain Yogurt
If you’re concerned about your calcium intake, grab a serving of yogurt for breakfast, lunch, or an after-dinner dessert and your body won’t be left wanting. An eight-ounce serving provides an incredible 42% of the recommended daily amount of calcium, and with only about 160 calories. The plain, fat-free varieties are the best, and if the taste leaves something to be desired, make your own fruit yogurt by mixing in your favorite berries, or add a tablespoon of brown sugar for a delicious fruit dip.
Serving Size (8 oz.), 415 milligrams of calcium (42% DV), 160 calories.
19. Turnip Greens
Many people recognize turnip greens as a traditional Southern dish. Regardless of where you’re from, add more of these dark greens to your diet and you’ll enjoy the benefits of calcium, vitamin A, iron, and many other nutrients. Plus, a cup of turnip greens has only about 32 calories, so you can enjoy them liberally. A cup of boiled turnip greens provides an impressive 200 milligrams of calcium, as well as 32 milligrams of magnesium, which helps your body absorb the calcium more efficiently.
Serving Size (1 cup boiled), 200 milligrams of calcium (20% DV), 32 calories.
For a healthy, balanced diet, you should be eating plenty of cruciferous vegetables. Broccoli, in particular, is great for bone health, as it contains high levels of calcium and vitamin K. These are both essential for bone health, bone strength, and the prevention of osteoporosis. Adding broccoli to your diet can also improve your blood pressure, immune system, and heart health.
Serving Size (1 cup raw), 74 milligrams of calcium (7% DV), 25 calories.