Diet, Health

Top 10 Foods High in Calcium

top 10 foods high in calcium

When I tell people I don’t eat dairy, the overwhelming response I get is “But…how do you get your calcium?” I swear, the Diary Farmers of America’s “Got Milk?” campaign has to be one of the most successful marketing campaigns ever. It’s a common belief that milk is the best or only way to get calcium in your diet – but there’s more calcium in a serving of vegetables than there is in a glass of milk (especially skim or 2%, which most people drink). Going vegan or dairy free doesn’t mean your diet will lack of one of the most important minerals in our bodies.

In fact, there is more calcium in the body than any other mineral, as it makes up our bones. Calcium has several important functions, including:

  • helping to build strong bones and teeth
  • regulating muscle contractions, including heartbeat
  • ensuring that blood clots normally

Adults need 700mg of calcium a day.Taking high doses of calcium (over 1,500mg a day) could lead to stomach pain and diarrhea. A lack of calcium could lead to a condition called rickets in children or osteoporosis in later life.

Women are the most at risk of developing osteoporosis later in life and need to make sure they consume enough calcium to avoid bone damage and rickets.



Food Calories in 100g Amount of Calcium in 100g 100 Calorie Serving
Watercress 11 120mg 910g
Mozzarella 149 961mg 67g
Low Fat Yogurt 63 183mg 159g
Chinese Cabbage 13 105mg 770g
Extra Firm Tofu 91 175mg 110g
Okra 31 81mg 320g
Broccoli 34 47mg 295g
Green Snap Peas 42 43mg 240g
Almonds 577 248mg 17g
Canned Sardines 208 382mg 48g
Nutritional Values from
The measurement used is grams for precise measuring and international use.
Previous Story
Next Story

You Might Also Like

  • anisakazemi
    January 8, 2016 at 12:03 am

    Thanks for sharing! So interesting!