8 calcium rich foods for strong bone

Dairy Products: Milk, yogurt, and cheese are among the highest sources of calcium. For example, one cup of milk can provide about 300 mg of calcium, which is about 30% of the daily recommended intake for most adults. 

Leafy Green Vegetables: Certain greens like collard greens, spinach, and kale are good plant-based sources of calcium. For instance, one cup of cooked collard greens offers about 266 mg of calcium. 

Fortified Plant Milks and Juices: Non-dairy milks such as almond, soy, or oat milk are often fortified with calcium. One cup of fortified plant milk can provide a similar amount of calcium as dairy milk (around 300 mg). 

Sardines and Canned Salmon: These fish are eaten with their bones, which is where most of the calcium is stored. A 3.75-ounce can of sardines delivers about 351 mg of calcium, while a similar serving of canned salmon offers about 232 mg. 

Tofu: The calcium content in tofu can vary depending on the brand and the type of coagulant used in its processing. However, generally, half a cup of tofu can provide about 253 mg of calcium if prepared with calcium sulfate. 

Almonds: Among nuts, almonds are one of the highest in calcium — about 76 mg of calcium in a 1-ounce serving (about 23 nuts). 

Figs: Dried figs are particularly high in calcium. About half a cup of dried figs offers 120 mg of calcium. 

Seeds: Some seeds, like poppy, sesame, celery, and chia seeds, contain significant amounts of calcium. For example, one tablespoon of poppy seeds contains nearly 126 mg of calcium. 

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