There’s a reason kids are encouraged to drink milk as they grow: It’s a top source of calcium, the essential mineral that makes up most of the structure of our bones. And considering that the body can’t make calcium on its own, eating plenty of the best calcium-rich foods is critical for maintaining healthy, strong bones throughout your life.
According to Johns Hopkins Medicine, bone density tends to stay relatively stable until about age 50, when it begins to decline. It’s at this age that bone breakdown starts to outpace bone formation, increasing your risk for osteoporosis (also known as brittle bones that can break easily). Making sure you’re getting enough calcium – 1,000 milligrams (mg) a day for adults under 50, rising to 1,300mg for women over 50 – helps reduce osteoporosis risk, as does maintaining adequate vitamin D levels. “Vitamin D plays a crucial role in calcium absorption by stimulating the production of calcium-binding proteins in the intestines, which help transport calcium into the bloodstream more efficiently,” says Violeta Morris, a functional medicine dietitian.
Yes, milk is a top source of calcium. But there are plenty of other foods (both dairy and non-dairy) that deliver an impressive amount of this critical mineral. Read on for the ones nutrition experts recommend.
Best calcium-rich foods for strong bones
Plain yogurt
Dairy sources, including plain yoghurt, can provide around 44 per cent of the daily recommended calcium intake in just one cup, according to Violeta. Not only that, but she says that this nutrient-rich food is also high in protein, vitamins and live cultures such as probiotics, all of which support gut health.
“A meta-analysis of 42 studies found that higher consumption of dairy products – especially milk and yoghurt – was associated with a reduced risk of overweight and obesity, hypertension, and type 2 diabetes, with yoghurt showing the strongest link across all three conditions,” Violeta continues.
Choose plain yoghurt over fruit-flavoured and toss in your favourite fruit – like strawberries, blueberries or even pieces of mango – for some added sweetness.
Calcium: 173 mg per container
Cottage cheese
Cottage cheese, which is a cultured dairy product, is making a comeback, according to Violeta. She says that this is likely due to its impressive health benefits. “If you’re looking for a quick and healthy snack, this protein-packed option is a great one to keep stocked in your fridge,” Violeta says. According to a review in Critical Reviews in Food Science and Nutrition, cottage cheese may support weight loss by promoting satiety, thanks to its high casein content, which digests slowly and may help manage appetite between meals.
Use plain cottage cheese as a creamy dip for apple slices sprinkled with cinnamon and chopped walnuts, or blend it into a smoothie for a protein and calcium boost.
Calcium: 227 mg per cup
Calcium-fortified orange juice
If increasing your calcium intake is your goal, fortified orange juice is a convenient and delicious option – especially when enriched with both calcium and vitamin D, according to Violeta. She adds that just one 250ml cup of fortified orange juice provides approximately 350mg of calcium, which works out to around 35 per cent of the recommended daily intake.
“Beyond bone health, fortified orange juice offers additional benefits: It’s rich in vitamin C, which supports immune function and collagen production, and its natural antioxidants and flavonoids may help reduce inflammation and support heart health,” Violeta says. It’s also an excellent way for people who are lactose intolerant, vegan or don’t eat dairy to get calcium.
Violeta says you can go beyond breakfast with this food, and mix orange juice with Dijon mustard, vinegar and your favourite herbs to create a zesty, refreshing salad dressing that adds a citrusy twist to any greens.
Calcium: 349 mg per cup
Tofu (calcium-set)
Another great option for vegetarians, or those looking for non-animal-based picks, tofu is a great source of many nutrients, including calcium. “Tofu is a nutritional powerhouse: It’s versatile, affordable and a great source of plant-based protein,” Violeta says. “It contains all nine essential amino acids, making it an excellent meat alternative not only for vegetarians and vegans but also for meat-eaters looking to reduce animal products.”
Tofu is also heart healthy, Violeta continues, since it is naturally low in saturated fat and free of cholesterol.
Tofu is often considered bland on its own, so if you want to try it Violeta says that marinating it is the secret to unlocking its flavour. “Try savoury combos like soy sauce, garlic, ginger and sesame oil, or go sweet and tangy with maple syrup, Dijon mustard and balsamic vinegar,” she suggests. “Cook it by air frying, pan-frying, baking or grilling – each method adds a different texture and taste.”
Calcium: 434 mg per 1/2 cup
Fortified plant milk
Many fortified plant-based milks are designed to provide calcium levels equal to or even higher than traditional dairy milk to meet consumer nutritional needs, according to Violeta. “These beverages are nutrient-packed, delicious and versatile – whether you’re vegan, lactose intolerant or simply looking to switch up your drink options, fortified milks can be an excellent source of calcium,” she says.
Violeta says you can incorporate fortified plant milks into pancakes, baked goods or your daily coffee for a delicious calcium boost that fits seamlessly into your routine.
Calcium: 440 mg per 250ml
Kale (cooked)
Kale is considered a superfood because it offers exceptional nutritional value compared with many other foods. “One cup of cooked kale provides approximately 213 kilojoules (51 calories), 3g of protein, 6g of carbohydrates and 177mg of calcium, while a raw cup contains only 53mg of calcium – meaning cooking kale can nearly triple its calcium content,” Violeta explains.
“Kale also delivers two to three times more calcium than milk (254mg/100g), more iron (1.6mg/100g) than red meat, three to four times more folic acid (241µg/100g) than eggs and twice as much vitamin C (93mg/100g) as oranges,” she adds.
While some leafy greens like spinach and Swiss chard are high in oxalates – which Violeta says can bind to calcium and reduce its absorption – kale contains only small amounts, allowing for high calcium bioavailability. “This makes it an excellent food for supporting bone health and overall nutrition,” she notes.
One of the easiest ways to enjoy cooked kale is to stir it into your favourite stir-fry, soups or stews for an instant nutrient boost, according to Violeta. “You can also try one of the many cool and flavourful kale chips now available at most supermarkets – or make your own at home for a crunchy, satisfying snack.”
Calcium: 177 mg per cup
Chia seeds
Chia seeds come from the Salvia hispanica plant, according to Violeta, and they are considered a functional food due to their impressive nutrient profile. “These powerful seeds are rich in fibre, polyphenols, antioxidants, omega-3 fatty acids, vitamins, minerals and beneficial peptides,” she explains. These components contribute to various health benefits, including supporting heart health, lowering blood pressure and cholesterol levels, and reducing oxidative stress in the body.
While they are a top source of calcium, that’s not where the benefits of chia seeds stop. Violeta says that their gel-forming fibre can aid digestion and promote a feeling of fullness, which may help with weight management and blood sugar control.
If you’d like to try adding the seeds to your diet, Violeta suggests making your own chia pudding at home. “The easiest way is to combine chia seeds with your choice of milk (for a calcium boost), a sweetener like honey and some protein powder,” Violeta says. “Let it sit overnight, and in the morning, top it with your favourite fruit or a bit of granola for an extra crunch.”
Calcium: 198 mg per 2-tablespoon serving
White beans (cooked)
White beans are loaded with calcium. “Additionally, they are rich in essential vitamins, minerals and antioxidants, including vitamin C, B vitamins, phosphorus, magnesium, folate and polyphenols,” Violeta says. “These nutrients contribute to a wide range of benefits, from supporting immune and bone health to reducing the risk of chronic diseases, including certain cancers.”
Want to try them at home? Consider what Violeta does. “As a dietitian, I always keep canned white beans on hand,” she says. “I love adding them to salads, taco bowls or even roasting them with olive oil, garlic and spices, then popping them in the air fryer for a crispy, flavourful side dish.”
Calcium: 191 mg per cup
Fortified cereal
Cereals are commonly fortified with essential nutrients that our bodies need, including calcium. “Fortification is the process of adding vitamins and minerals to foods that don’t naturally contain them in significant amounts,” explains Violeta. “This makes cereal a convenient and cost-effective way to boost your intake of important nutrients, especially for those with limited access to nutrient-rich foods or selective eating habits.”
One example is multigrain Cheerios. Violeta says this food, when eaten as a 1⅓ cup serving, provides 628 kilojoules (150 calories), 1.5g of fat, 32g of carbohydrates, 3g of fibre, 3g of protein and 200mg of calcium. “That’s a significant calcium boost, especially when paired with fortified plant milk or dairy milk,” she continues. “Choosing a high-fibre, low-sugar cereal – and now even options with added protein – can make cereal not just a convenient breakfast, but a nutrient-packed one too.”
You don’t need to pour yourself a bowl of cereal to add this to your diet. “I love adding Cheerios to trail mix or even sprinkling them on top of ice cream for an added crunch and texture,” Violeta says.
Calcium: 200 mg per serving
Moringa leaves
“Moringa leaves are sold in speciality grocery stores and often go by the name of ‘drumstick leaves,’” says Julie Kaur Kalair, an Ayurvedic dietitian.
“If you’re using the fresh leaves, it can be a little time-consuming to remove them from the hard stem, but the calcium payoff is worth it,” she says, pointing to one study that says moringa leaves may have up to 17 times the calcium content of milk.
“If you can’t find fresh leaves, you can also use dried, powdered leaves, adding a little bit (1 teaspoon to 1 tablespoon) to a soup or smoothie,” she says. However, Julie notes that the calcium content of moringa powders can vary, so it’s important to check the label before buying a new product.
“I like to cook my moringa leaves with some other greens, sautéing them in olive oil, then adding dried cranberries and walnuts,” Julie says.
Calcium: 115 mg per 2-teaspoon serving of powder
Broccoli
If you’re looking for a boost of calcium that you can serve with dinner, consider adding some broccoli to your plate. “I like to find ways to double up on calcium by pairing two good sources together,” Julie says of her go-to option. “Broccoli is a great example – try topping cooked broccoli with cheddar cheese or some sesame seeds for an added crunch.”
Steam up a dish of broccoli and then immediately top it with some shredded cheddar cheese, covering it for a few moments so the cheese can melt.
Calcium: 35 mg per cup
Cheese
Speaking of cheese, hard cheeses like cheddar can make a quick and easy snack, but they aren’t just high in calcium – they’re also high in saturated fat, according to Julie. “It’s one of those foods that my clients really love, so it’s easy to overdo; however, while some cheese is good, more isn’t necessarily better,” she says.
If you want to boost your calcium levels by noshing on some cheese, opt for a single slice of cheddar, which will give you 120mg of calcium in a 17g serving.
We all know how delicious a cheesy dish can be, but Julie says you can avoid overdoing it with the dairy favourite by cutting back on how much you add to your food. “Instead of mixing cheese into a dish like eggs or a casserole, try just sprinkling a little bit on top,” she suggests. “When it’s on top, you can taste it more, so you’ll use less! Also look for lower-fat varieties, like those made from reduced-fat milk or labelled low-fat.”
Calcium: 120 mg per slice
Dandelion greens
We all know how important dandelions are for the pollinators, but as it turns out, they’re also pretty important for humans as well, according to Adiana Castro, a metabolic dietitian.
Want to give this backyard beauty a try? Consider mixing them with something else. “Dandelion greens can be bitter, so try blending almonds with dandelion greens to make a dandelion pesto,” Adiana suggests.
Calcium: 103 mg per cup
Oysters
For an extra dose of calcium, Adiana says you should try looking to the sea. “Oysters are rich in calcium, along with protein, omega-3 fatty acids and essential minerals that promote healthy skin,” she explains.
If you want to eat some oysters to boost your calcium intake, consider adding lemon juice or a little bit of hot sauce to raw oysters, which Adiana says is a classic way to enjoy the seafood dish.
Calcium: 24 mg per six raw oysters
—Additional reporting by Arricca Elin SanSone and the Editors of Prevention
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