Calcium Rich Foods – List of Calcium-Rich Fruits, Vegetables, and Other Food Source

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Updated on Feb 15, 2024

When Liya experienced constant fatigue and a lack of energy for 3-4 days continuously, she thought of consulting the doctor. She was also feeling sluggish and insomniac at the same time. The doctor recommended some tests, and the results showed a lack of calcium in her body. Calcium is a significant nutrient required by every human. Calcium not only strengthens bone but also helps in heart health and enhances muscle and nerve function. Let us look at some of the best sources of calcium-rich food in this post.

A minimum of 1,000 mg per day of calcium is what the doctor recommends as the minimum requirement. Hence, it is important to have a diet that has enough calcium, which you can get from calcium-rich food sources. You may try to adapt your daily diet to include food that offers enough calcium to your body. Let’s take a look at some of them.

What Happens When You Have Lack of Calcium in Your Body?

Before talking about the best food sources of calcium, let us take a look at how calcium deficiency affects your health. So, how is calcium important for your health and why do you need calcium?

Calcium is mostly associated with bones and teeth. But the fact is tissues and blood also have calcium in them. Hence, without the required amount of calcium, people can be prone to conditions such as Osteoporosis. In this condition, the bones of your body become very weak and brittle.

Besides Osteoporosis, another condition called Ricketts can also develop, especially in infants that causes deformities in the baby later.

Overall, calcium in diet, like other nutrients, is a major requirement of the body for every individual and it is important to consume calcium-rich foods to maintain the required limit.

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Best Food Items High in Calcium to Include in Your Diet

To include the best calcium sources in your diet, you have to identify them first. Here is a list of some of the top foods high in calcium that you can choose from to customize your diet.

Calcium-Rich Vegetables

Vegetables are rich sources of high calcium and are good for staying healthy. Below are some sources of calcium in the form of leafy vegetables in the given below calcium foods list below:

High calcium food chart 

Calcium content 

Spinach

Spinach is a rich source of calcium, with every 100gm providing 136 mg of calcium

Turnip Greens

100 gm of turnip fulfills your 137 mg of calcium requirement

Kale 

Kale is another leafy green that provides nearly 132 mg of calcium with the consumption of 100 gm of the veggie

Mustard Greens

You can have 118 mg of calcium by consuming 100 gm of mustard greens

Collard Greens

Collard greens offer 141 mg of calcium per 100 gm of veggie

Bok Choy

Bok Choy is a type of Chinese cabbage containing a good amount of calcium. Every 100 gm of Bok choy offers 93 mg of calcium.

Beet Greens

Beet Greens allow you to gain 114 mg of calcium per 100 gm of intake

Okra

Okra is also a popular calcium-rich food offering 77 mg per 100 gm of the vegetable

Broccoli 

100 gm of cooked broccoli contains about 118 mg of calcium

Parsley

Parsley is a calcium-rich vegetable that contains 138 mg of calcium in 100 gm of parsley

Sweet Potatoes

Sweet Potatoes contain 30 mg of calcium in every 100 gm.

Celeriac

Celeriac is a root vegetable that offers 43 mg of calcium in about 100 gm

Brussels Sprouts

Brussels Sprouts contain 36 mg of calcium in 100 gm of the sprouts.

Soybean Sprouts

Soybean Sprouts can provide 59 mg of calcium in 100 gm of vegetable

Green Beans

Green Beans are calcium-rich vegetables that offer about 44 mg of calcium per 100 gm.

Calcium-Rich Top Fruits 

Fruits are our body’s basic need to keep it healthy for long. Also, some fruits are excellent sources of calcium, which you can incorporate into your diet to enhance it. Here are some calcium fruits to consider:

Food item

Calcium content

Fortified Orange Juice and Oranges Oranges are calcium-rich fruits. 43 mg of calcium can be received from 100 gm of oranges. If it is fortified orange juice, you can receive 140 mg of calcium to fulfill your 11% DV
Tangerines

Tangerines are calcium-rich foods that provide 37 mg of calcium on consumption of 100 gm of the fruit

Kiwi

Kiwis are also the best calcium foods, which provide 34 mg of calcium with every 100 gm of fruit

Prickly Pears

100 gm of pears is sufficient to gain 56 mg of calcium

Blackberries

Blackberries are also high in calcium. 100 gm of the fruit fulfills 29 mg of your calcium requirement

Mulberries

These are again, rich sources of calcium. 100 gm of mulberries offer 39 mg of calcium

Guavas

100 gm of guavas can let you gain 18 mg of calcium

Papaya

Similarly, 100 gm of papaya fulfills the 20 mg calcium requirement in your body

Pineapples

Calcium content is also amply found in pineapples. 100 gm of pineapples allow you to gain 13 mg of calcium

Apricots

100 gm of apricots provide 13 mg of calcium requirement

Passion Fruit

100 gm of passion fruit can contribute 12 mg of calcium to your body

Calcium-Rich Dairy Items

Dairy food products are regarded as calcium-rich items that help your bone health. Here are some calcium-rich foods for bones to include in your diet.

1. Milk: You can get 300mg of calcium by consuming 1 cup of cow milk. If cow milk doesn’t suit people, they can consume soy milk, which is also an equivalent source of calcium

2. Tofu: It is another good source of calcium. You can get 275 to 861 mg of calcium from half a cup of tofu

3. Yogurt: Another excellent calcium source, you can receive 23% of DV from 245 gm of yogurt

4. Cheese: Cheese can also fulfill your calcium requirement. By consuming 100 gm of cheddar cheese, you can get 721mg of calcium.

Calcium-Rich Animal Proteins

For non-vegan people, some specific foods that contain calcium can be included in their diet to fulfill the calcium intake through animal proteins. Some of them are mentioned below:

1. Eggs: Eggs are used as a favorite breakfast item all over the world and are also a rich source of calcium. You can get up to 50 mg of calcium per 100 gm of boiled eggs

2. Sardines: If you love fish, you can gain over 569 mg of calcium in a cup of canned sardines in oil, which is a good amount for most adults

3. Catfish: Non-vegans can have another option to enrich the body with calcium through catfish, which contains 425 mg in every 85 g filet

4. Tuna: Tuna is another such fatty fish that is rich in calcium. It also is power-packed with other nutrients like magnesium, potassium, and omega-3 fatty acids

How Much Daily Calcium Does Your Body Need as Per Age? 

The most crucial question when it comes to consuming calcium daily is knowing the quantity required by each individual. The best option is to stick to consuming organic and quality food high in calcium.

As we know, the daily need for calcium for a body depends on the age of a person. It is necessary to maintain the particular calcium requirement as per age because consuming more than required can be harmful. For healthy calcium consumption, it is good to know and maintain approximate calcium values per day for better health.

Let’s take a look at the approximate calcium values in the table below as per age:

Age  Calcium Requirement (Approx.)
0 – 6 months 200 mg
7 – 12 months 260 mg
1 – 3 years 700 mg
4 – 8 years 1000 mg
9 – 13 years 1300 mg
14 – 18 years 1300 mg
19 – 50 years 1000 mg
51 – 70 years (Female) 1000 mg
51 – 70 years (Male) 1200 mg
71+ years 1200 mg

Calcium in Dairy Items to be Included for Daily Consumption

When it comes to getting the maximum calcium intake per day, dairy items are best to consume. Milk, yogurt, and cheese are some items that allow the body to receive ample amounts of calcium to cover your daily calcium intake.

You can get 721 mg of calcium per 100g of cheddar cheese. Similarly, a cup of cow milk will provide up to 300 mg of calcium. Soy milk is also equally effective and can provide almost the same amount of calcium for each cup.

Another dairy item is yogurt, which is rich in calcium. You can receive 23% of your daily recommended dose of calcium from over 245 g of yogurt.  Tofu, again, is a calcium-rich diet that offers 275 to 861 mg of calcium per half-cup depending on the brand of tofu.

What Are Some of the Best Calcium-rich Animal Proteins?

People eating non-vegetarian food can rely on some of the best animal proteins that are rich in calcium to fulfill their daily calcium intake. You can consume animal proteins like eggs, fatty fish, sardines, etc., to meet your daily value of calcium.

Worldwide people consume eggs as a common food item for breakfast. Consuming 100 gms of boiled eggs can provide over 50 mg of calcium. Among fish, fatty fish like Tuna allow the maximum calcium along with other nutrients like potassium, magnesium, and omega-3 fatty acids.

Consuming a 3-ounce fillet of catfish can help you receive 425 mg of calcium. Similarly, canned sardines in oil can also provide about 569 mg of calcium per cup.

Best Calcium-rich Foods to Consume During Pregnancy

Pregnancy is the phase when a woman requires the maximum calcium. The exact amount of calcium requirement may differ from woman to woman. However, a female can include the below food items during pregnancy in their diet to receive the daily calcium needs.

Milk Orange Juice Tofu
Yogurt Sardines

Food Rich in Calcium to Strengthen Bones

Weak bones and osteoporosis are diseases that are caused by the deficiency of calcium. To avoid the same, eating a nutritious and balanced diet is important with lots of food rich in calcium. Below are some calcium-rich foods for bones that may support calcium requirements for bone health.

Milk Orange Juice Tofu
Yogurt Sardines Amaranth
Leafy greens Whey protein Beans and lentils
Canned salmon Cheese Almonds and other nuts

Sources of Calcium for Infants and Kids

For Infants and kids, the best source of calcium is milk. Newborn babies should receive exclusive breast milk for the first few months after birth. Later, they can be given cow milk. For kids with a low risk of obesity, whole milk is suitable, while for others skimmed or low-fat milk can be offered as per doctor’s advice.

What Can Lactose Intolerant People Do?

Lactose is a sugar available naturally in milk cheese, ice cream, and other milk products. Lactose-intolerant people find it difficult to digest lactose-based food items easily. The tolerance level for lactose is however different for different people. These people can try hard cheese like Parmesan with less lactose. They can also try cottage cheese which has a low level of lactose for calcium along with other non-lactose food items.

How to Determine Calcium Deficiency?

Calcium deficiency is a gradual process and there is no definite way to find out if you lack calcium or you have calcium deficiency. However, bones start to weaken gradually and if you get a fracture the symptoms may be revealed. To Prevent osteoporosis, one can get bone density scanned, especially among older people to make sure they have adequate daily intake of calcium.

Are Calcium Supplements Necessary? When to take them?

Calcium supplements are only needed if you are not receiving the required calcium from your regular diet. This can be verified by consulting a doctor first before you start consuming calcium supplements.

Role of Calcium to Keep Your Body Healthy

So, we already know that calcium plays an important role in keeping us healthy. This rich mineral is a must-have if you want to avoid health concerns. The bones and teeth of our body, especially stores calcium to stay strong. Further, calcium has other roles to play in keeping your health in good condition. Calcium is required by the body to move muscles and to make sure that nerves can effectively carry our messages to the brain. Hence, you need calcium-rich fruits and vegetables, which serve as natural sources of calcium that should be included in your diet.

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To Sum Up 

Enhancing your diet with the required amount of calcium food sources affects the overall health of humans. You can consult a dietitian to understand the right amount of calcium per your bodily requirements. In this regard, having an all-inclusive health insurance plan might work for you to get you free health check-ups regularly as well as other perks to manage your emergency hospitalization and other needs.Family Health Insurance from PayBima

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FAQs: Top Calcium Rich Foods Items

What happens if an individual does not intake enough calcium?

An inadequate amount of calcium weakens your bones and teeth and increases the risk of osteoporosis.

Do nuts have adequate calcium?

Yes, nuts, especially almonds, contain the highest amount of calcium, offering 6% of DV. Brazil nuts are also a good source of calcium.

What is some calcium-rich Indian food?

Milk, raw spinach, turnip greens, white beans, and oranges are some calcium-rich foods.

Are teeth affected due to calcium deficiency?

Yes, a lack of calcium can cause people to lose teeth during old age. This may not be the case for people who consume ample amounts of the calcium required for the body at a young age.

What food items can lactose-intolerant people consume for calcium intake?

Tofu, soybean, leafy greens, fish, etc. can be consumed by lactose-intolerant people to meet calcium requirements per day.

What happens if a person consumes calcium more than required?

More intake of calcium than required may cause calcium overdose and result in nausea, bone pain, vomiting, and itching.

Which fruit has more calcium?

Apricots, oranges, papaya, etc. are fruits with good sources of calcium.

How to increase calcium in the body?

To increase calcium in the body, you must consume calcium-rich food sources including dairy, calcium-rich vegetables, fruits, etc.

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Sep 22, 2023
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PayBima is an Indian insurance aggregator on a mission to make insurance simple for people. PayBima is the Digital arm of the already established and trusted Mahindra Insurance Brokers Ltd., a reputed name in the insurance broking industry with 17 years of experience. PayBima promises you the easy-to-access online platform to buy insurance policies, and also extend their unrelented assistance with all your policy related queries and services.

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