Calcium rich foods | Top 10 Calcium rich foods

By : | 0 Comments | On : June 17, 2022 | Category : Food Facts, Health Benefits

Calcium is the essential mineral in our body which is stored in the structure of the bones and teeth. Bone calcium is used as a storage area to release calcium into the bloodstream when it is needed. Blood calcium is tightly controlled since it plays so many critical functions. It helps in building strong teeth, nails, and bones, aids in nerve movements, muscle contraction, and relaxation, and is also good for hormonal and enzymatic secretions in the human body. Therefore calcium is very much important in the daily diet.

Calcium is not produced by the body. When food fails to meet the body’s calcium requirements, it borrows it from the bones. Then it leads to bone loss. So calcium should include in the diet. Calcium helps us in 5 different ways:-

  • Calcium is essential for the proper development of the bones and teeth.
  • Calcium helps to stay slim by aiding in weight loss.
  • In women, lack of calcium can cause hormonal imbalance and generate premenstrual
  • syndrome symptoms
  • Good amounts of calcium enriched food intake can help to prevent breast cancer,
  • colorectal cancer, and ovarian cancer.
  • Calcium helps the heart to stay healthy and can prevent chances of heart stroke.

Top 10 Calcium rich foods


Orange helps in boosting the immune system. This magical fruit is also on the list of high calcium foods with vitamin D, which is essential for absorption of calcium in the body. One orange has 60 mg of calcium. Oranges are also one of the good sources of vitamin C which help to protect the immune system and destroy free radicals that cause cell damage.


Broccoli:-one cup cooked broccoli gives about 63 milligrams of calcium. It is not just good sources of calcium that offers high levels of immune system-boosting vitamin C, bone-strengthening vitamin K, and folate, which plays a strategic role in regulating cell growth and reproduction.


Almonds are high in protein which means they keep you full for longer. They are rich in mono-unsaturated fats which is the type of fat that is known to reduce the risk of heart disease. It also helps with weight-loss and reduces cholesterol. Of all the nuts, almonds are the highest in calcium. About 100 grams of almonds gives approximately 264 milligrams of the calcium requirement. Almonds also provide 3 grams of fiber per ounce, as well as healthy fats and protein. They are an excellent source of magnesium, manganese and vitamin E. Eating nuts may help lower blood pressure, body fat and other risk factors for metabolic disease.


Soybeans:-soy products like soybeans, tofu, soymilk are some of the best sources of calcium. A cup of cooked soybeans contains about 175mg of calcium. Soybeans are not just tasty but can be used in a lot of dishes. Tofu is a good food for people willing to stay slim and fit. Soy nuggets also fall in the list of calcium-rich foods.

Milk and Milk products

Milk and milk products:-milk and milk products supply an enormous amount of calcium. People who don’t like milk can have calcium from other milk products like cheese, butter, curd, etc. About 100 grams of low-fat milk contains about 125 milligrams of calcium. Low-fat mozzarella cheese is a tasty and healthy source of calcium. About 100 grams of low-fat cheese will give approximately 960 milligrams of calcium.

Poultry products

Poultry products:-eggs are one of the most well-known sources of calcium. A boiled egg contains about 50 milligrams of calcium. Chicken contains a low calcium content of 13 milligrams per 100 grams of meat.

Okra/Bindi/Ladies finger

Okra:-okra is a very common vegetable. A cup of properly cooked okra will give about 175 milligrams of calcium. Okra can combine with the meals by serving it as a side dish alongside the non-vegetarian dishes like chicken or any type of meat. Overcooked okra will not give enough calcium as boiled or properly cooked okra.

Sea foods

Seafoods are rich source of calcium. Sardines are a rich source of calcium. About 100 grams of canned sardines along with bones contain about 380 milligrams of calcium. Pink salmon is another fish rich in calcium content. In about 100 grams of canned pink salmon, get about 282 milligrams of calcium. About 100 grams of anchovies can provide about 147 milligrams of calcium. 85 milligrams of canned shrimps contain about 123 milligrams of calcium. A cup of canned crab contains 123 milligrams of calcium.


Dried Medjool dates are a wonderful source of the bone-strengthening mineral along with being a potential powerhouse of energy. A 100gm serving of this Medjool variant gives about 64 mg. Making it to 6% of the daily recommended dose. 100 grams of the Deglet Noor Variant of dates provide 39 mg of calcium.


Kiwi also called as Chinese gooseberry is a refreshing tropical fruit. Kiwi provides 34 mg of calcium per 100g serving. The golden kiwi gives 20 mg calcium for a 100gm serving. Both the version give about 60 calories per 100 grams.

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