15 Foods Rich in Calcium

Calcium is the main component that is responsible for our bones. From being a newborn up to becoming a senior, Calcium is the most needed element that is responsible for the strength and structure of bones, teeth, and spine. As we all know, Milk is the most popular food that has a rich Calcium content. The following 15 foods are also a great source of calcium content.



Milk’s protein produces cheese. That is why cheese has a calcium content two times higher than milk. Parmesan cheese has a great amount of calcium with less lactose compared to milk.

Unsweetened Yogurt

Yogurt is a great option for those who are allergic to cow’s milk protein. Yogurt is mainly made from fermented milk. Aside from high Calcium, it also contains good bacteria and microbes that aid the digestive system.


Chia seeds, black and white sesame seeds, and flax seeds are great sources of Calcium. It contains calcium 8 times more than what you can get from cow’s milk. It can be used as toppings on your favorite snacks.


Aside from having great protein and fats, sardines also have a great Calcium content. These sardine products are affordable and easy to find in groceries.


While enjoying the crispiness and crunchiness of almonds, you are also enjoying its great Calcium. It contains more amount of calcium compared to Milk. Another good thing about Almonds is that they slow down Alzheimer’s onset.


Red, black, white beans – these are legumes. Other classifications are lentils, green peas, and betel nuts. Legumes are rich in protein, vitamins, and minerals, also as Calcium.


Who would have thought that this purplish-red stem contains a great amount of calcium? It may have a sour taste when cooked but it is rich in vitamin K and Calcium.


Figs contain a great number of antioxidants, fiber, and Calcium. Dried figs can make a healthy and fun snack yet they should be eaten in moderation.

Whey Protein

Whey protein contains lots of Calcium content, amino acids, and proteins. Aside from its calcium being a major aid for bones, its Protein content aids one’s muscles. The perfect combination of protein and calcium makes a person lose weight and gain muscle and strong bones.


Tofu contains high protein content, high calcium, and low fat. Tofu can be eaten stir-fried and it can be mixed with other delicious recipes.

Green Leafy Vegetables

Leafy vegetables such as betel leaf, kale, cassia, and gourd are high in Calcium. This is a great add-on to one’s diet, especially for seniors.


Kids love to eat cereals boosted with a glass of delicious calcium-rich milk. Cereals have a great fiber content from a variety of grains.

Amaranth Spinach Seeds

The tiny seeds of Amaranth Spinach have lots of protein and calcium. Its calcium content in the Amaranth Spinach Seeds is 4 times greater than the spinach leaves.

Non-Dairy Drinks

Aside from Cow’s milk, some beverages contain tons of Calcium content. These are Almond Milk, Nut Milk, and even freshly-squeezed orange juice.


Molasses can be a great alternative to white sugar. It is aromatic and rich in Calcium.


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