Top Calcium Rich Foods​

Calcium is one of the essential minerals that the human body needs for maintaining healthy bones.
The main foods rich in calcium are dairy products like milk, cheese and yogurt. 
Many non-dairy sources are also high in this mineral, such as seafood, leafy greens and legumes.

Seeds
Seeds are tiny nutritional powerhouses.
Some are high in calcium, including poppy, sesame and chia seeds. 
For instance, 1 tablespoon (9 grams) of sesame seeds pack 88mg of calcium. Seeds also deliver protein and healthy fats.

Milk
Milk is one of the best and cheapest calcium sources. 
One cup (237 ml) of cow’s milk has 276–352 mg, depending on whether it’s whole or nonfat milk. 
The calcium in dairy is also absorbed well.
Additionally, milk is a good source of protein, vitamin A and vitamin D.

Cheese
Most cheeses are excellent sources of calcium, with Parmesan cheese having the most with 331 mg in a 28g serving. 
Many types of cheese are also packed with protein, such as cottage cheese. 
Eating cheese daily has been linked to a lower risk of type 2 diabetes and heart disease. 

Yogurt
A rich source of calcium, Yogurt is also a good source of probiotic bacteria. 
It is also rich in phosphorus, calcium, Vitamin B12, Vitamin B2, and potassium. 
According to the studies, yogurt intake can improve overall health by improving your metabolism. 
The food item also lowers the risk of heart diseases and type 2 diabetes.

Delicious, raw fish on the wooden table

Sardines
Sardines are loaded with calcium, thanks to their edible bones.
100g of sardine is packed with 382mg calcium. 
This oily fish also provides high-quality protein and omega-3 fatty acids, which are good for your heart, brain and skin. 

White Beans
If you have been looking for tasty Indian vegetarian food rich in calcium, then White Beans is an ideal option for you. 
100g of cooked white bens provide about 73mg calcium. 

Almonds
Almonds are among the highest in calcium- a 28g serving provides about 75mg calcium. 
Almonds also provide 3 grams of fiber per ounce (28 grams), as well as healthy fats and protein.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/ 

Ragi/ Finger Millet
Ragi contains more calcium than other millet varieties and most other grains and cereals. 
100 grams of ragi offers 344 milligrams of calcium
Ragi is also rich in potassium which maintains blood pressure levels while also being gluten free. 

Turnip Greens
Turnip greens are the next best option that completes our list of calcium-rich foods. 
It is a superfood for both vegans and vegetarians. 
100g of turnip greens are packed with 190mg of calcium, plus, they are easily absorbable. 

Amaranth/ Rajgira
100g of turnip greens are packed with 190mg of calcium, plus, they are easily absorbable. 
It’s a good source of folate and very high in certain minerals, including manganese, magnesium, phosphorus and iron. 
One cup (246 grams) of cooked amaranth grain delivers 116 mg of calcium. 
Amaranth leaves contain even more, 276mg calcium in 1 cup (132g) cooked leaves. 

Soy
Soy is an excellent source of dietary calcium with 100 grams of soya beans providing approximately 280 milligrams  of calcium.
Soy is also a rich source of plant-based protein. 
Soy beans offer complete protein which means they contain all the essential amino acids required by the body.

Fortified Foods
Even if you don’t drink milk, you can still get calcium from fortified, non-dairy beverages. 
A cup (237 ml) of fortified soy milk has 301mg calcium. 
Orange juice can also be fortified, providing as much as 500mg calcium per cup (237 ml). 

Figs
Figs are not only super tasty but also a good source of calcium, potassium, and fiber. 
One cup of this fruit contains around calcium up to 240 mg. 
Figs strengthen body muscles and bones and maintain heart health
They are also a good source of magnesium.

Whey Protein
Whey protein is found in milk and has been extensively studied for its health benefits. 
It’s an excellent protein source and full of quickly digested amino acids
Whey is also exceptionally rich in calcium 28g scoop of whey protein powder isolate contains 112 mg of calcium. 

Disclaimer: The advice provided is intended for informational purpose only and does not substitute for professional medical advice.  Consult with your doctor if you’re seeking medical advice, diagnoses, or treatment.​