We want our bones to be healthy well into our golden years, and it’s never too early to start. Plenty of calcium-rich foods are out there just waiting to keep your skeleton strong—and these are the 20 richest ones.
1. Cheese
Specific kinds like gouda, parmesan, and Swiss cheese pack the most calcium, so turn to them first. Of course, you can also focus on low-fat cheese to keep saturated fats low and calcium high.
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2. Leafy Greens
Spinach, kale, and collard greens are not only nutritious but also high in vitamins and boast a good source of calcium. Given that they’re so versatile as well, you can add them to soups, sandwiches, or salads to promote better bone health.
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3. Almonds
Nuts in general are good sources of calcium, but almonds are crowned king for having the most of it. They also come fully loaded with fiber and healthy fats, so be sure to munch on them as a snack or toss some in with breakfast.
4. Sesame Seeds
Sesame seeds can easily be incorporated into your diet, as they should because they’re packed with calcium. They’re also beneficial for lowering inflammation and cholesterol and are good sources of fiber.
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5. Beans and Lentils
By now we know that beans are packed with protein, but did you know they also come with lots of calcium? If you’re looking to get some fast, kidney beans, white beans, and chickpeas have a ton of it.
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6. Rhubarb
It can be an acquired taste, but rhubarb is a great source of calcium. It’s also loaded with vitamins and fiber, so should be sought after by anyone looking to strengthen their bones.
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7. Tofu
Tofu doesn’t look like much at first glance, but it brings a lot to the dinner table. Stick to tofu with added calcium (also known as calcium-set tofu) so you can reap all the benefits.
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8. Dried Figs
For those interested in a sweeter calcium-rich option, dried figs make for great snacks. They also have a lot of vitamins, particularly vitamin K, and fiber, so you get nothing but the good stuff.
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9. Yogurt
Yogurt is considered a terrific source of calcium, but the buck doesn’t stop there—plenty of options also have lots of probiotics and protein. That said, opt for plain yogurt over Greek yogurt because while both are good sources of calcium, plain yogurt has more.
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10. Poppy Seeds
That poppy seed bagel just got better! Believe it or not, poppy seeds are a great place to go for all kinds of minerals and nutrients like calcium, phosphorus, and potassium.
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11. Fortified Cereals
While not everything in the cereal aisle promotes bone health, fortified cereals make a special point to include more calcium. Look for multigrain Cheerios, Special K, or Quaker’s Oat to get the most out of your bowl.
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12. Canned Fish
Certain kinds of fish like salmon or sardines are not only full of healthy fats, but they come with a healthy dose of calcium, too. The canned variety specifically is better in this case because of the edible bones.
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13. Eggs
We all love eggs for breakfast, but they’re so much more than a classic morning staple. They’re rich in protein, vitamins, and calcium as well! The yolk in particular is full of it.
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14. Edamame
Edamame isn’t just for sushi restaurants. These delicious soybeans are terrific for protein and calcium alike, as well as vitamins and antioxidants.
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15. Smoothies
Smoothies are one of the best ways to reach your daily fruit and veggie goals, though it’s also a solid way to score calcium. Given that you can put leafy greens and an assortment of dairy products in them, smoothies are a nutritional powerhouse.
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16. Milk
We learned pretty young that milk was the place to go for calcium, and nothing’s changed today! Based on what kind of milk you drink, the calcium levels can differ a bit, but it’s still one of the best beverages overall for vitamins and promotion of bone health.
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17. Fortified Milk
Plenty of milk alternatives, like almond or soy, have fortified calcium in them as well. So, even if you’re lactose intolerant, you can still guzzle a glass of your preferred milk to get the calcium you need.
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18. Certain Fruits
Oranges, pineapple, kiwi, and berries are just a few fruits that offer lots of calcium—and they’re one more thing to add to your smoothie! There are so many ways to incorporate fruit into your diet, which helps you and your bones stay healthy.
19. Orange Juice
Speaking of oranges, one glass of fortified orange juice can contain just as much calcium as a glass of milk! Just be sure to check the label first.
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20. Grains
Whole-grain, low-sugar options are best for calcium. You can even take a peek in grocery stores for fortified bread or crackers to really beef up your intake.
