When you think of calcium-rich foods, dairy products likely come to mind first. However, there’s a wide variety of other foods that can help you meet your daily calcium needs. It’s important to get enough calcium as it’s essential for the health of your bones and your overall wellness.
Whether it’s leafy greens, nuts, or seeds, there are various options that will surprise you and provide delicious ways to boost your calcium intake. Here are 18 unexpected sources of calcium to include in your diet.
Edamame
Edamame is soybeans that are harvested when they’re young before they ripen and harden. This healthy vegetable contains about 63 mg of calcium per up, meaning they’re great for your bones and teeth, among various other things. Edamame is also an excellent source of plant-based protein and is high in fiber, which is good for your digestion. You can enjoy edamame as a snack by itself or add it to soups, stews, or salads.
Shrimp
You probably didn’t know that shrimp contains calcium, but it’s actually a great food to add to your diet to increase your calcium intake. Shrimp provides around 70mg of calcium per 100 grams. Verywell Health says that “shrimp is low in calories and high in nutrition, making it a health-conscious choice for most people.” It’s also rich in protein, selenium, and vitamin B12, so it can help you get your calcium as well as many other essential nutrients.
Chia Seeds
Chia seeds are another surprising source of calcium that can benefit your health in many ways. These seeds are high in calcium and can deliver approximately 179 mg of calcium per ounce. On top of this, they’re packed with omega-3 fatty acids, which are great for your body, and they provide a good source of antioxidants and fiber too. Add chia seeds to your diet to reap the rewards of these healthy seeds.
Lentils
If you’re looking for a super versatile food to help you reach your daily calcium target, lentils are the answer! Lentils offer around 25 mg of calcium per cup and can be incorporated into so many different dishes. Lentils also have the added benefits of being rich in protein, iron, and fiber. For those of you who aren’t a big fan of lentils, try mixing them into soups, pasta sauces, or baked goods.
Amaranth
Containing roughly 116 mg of calcium per cup when cooked, amaranth is great for your bones, muscles, nerves, and heart! As well as contributing to your calcium intake, amaranth is also rich in magnesium and iron, which are both vital minerals your body uses for multiple purposes. This grain is also gluten-free and high in protein, making it a good food for vegetarians or anyone with gluten intolerance or celiac disease.
Sardines
When it comes to fish, sardines have one of the highest levels of calcium. Canned sardines typically deliver about 325 mg of calcium per 3.75-ounce can (with bones). Sardines go one step further too, as they also provide vitamin D, which is a nutrient that helps your body absorb and use calcium. Sardines can also benefit your brain and heart health, as they contain a lot of omega-3 fatty acids.
Chickpeas
The Cleveland Clinic highlights how “chickpeas are considered to be both a vegetable and a protein because they’re so nutritious.” One of the main nutrients chickpeas have to offer is calcium, with a measurement of one cup of chickpeas generally containing about 80 mg of calcium. You can also benefit from the high levels of protein, fiber, folate, and iron that chickpeas contain on top of their calcium content.
Sesame Seeds
Another type of seed that can help you stock up on calcium is the sesame seed. Sesame seeds provide approximately 88 mg of calcium per tablespoon, which can help keep your bones and teeth strong and healthy. These seeds are also rich in healthy fats and protein and can contain beneficial lignans and phytosterols. Make sesame seeds a staple in your diet to make the most of their healthy goodness.
Collard Greens
They might not be many people’s favorite food, but collard greens are greatly nutritious and can be an excellent source of calcium. One cup of cooked collard greens will usually include around 266 mg of calcium, which is almost the same amount as milk! Collard greens are often considered a superfood and contain many other nutrients, including vitamin K, which further supports bone health, as well as fiber and antioxidants.
Figs
While most people might associate figs with Christmastime, you should actually keep them as part of your diet all year round to make the most of the calcium they offer. A portion of 5 medium-sized figs will typically contain about 35 mg of calcium, meaning they can contribute to the health of your bones, teeth, muscles, nerves, and blood. Figs are also packed with other nutrients like fiber, antioxidants, and potassium.
Salmon
Salmon is a delicious and healthy source of calcium, which often contains about 181 mg of calcium per 6-ounce filet, as long as the bones haven’t been taken out. This is almost 20% of the recommended daily intake of calcium for adults aged 19-50 in the U.S.! Salmon is also full of omega-3 fatty acids and is high in protein and vitamin D, meaning it’s great for your overall health and well-being.
Almonds
Provided that you’re not allergic to nuts, almonds can be a great addition to your diet to increase your calcium intake. With approximately 76 mg of calcium per ounce, almonds are a convenient and tasty snack that can help improve the health of your bones, teeth, and other areas that require calcium. These nuts are also high in healthy fats and protein and rich in vitamin E and magnesium.
Kale
According to Forbes, “approximately 42% of Americans do not meet the estimated daily requirements for calcium.” To increase the amount of calcium you give to your body, you should eat more healthy, calcium-rich foods like kale. Kale generally offers around 101 mg of calcium per cup when it’s raw, so adding raw kale to cold salads and smoothies can be a great way to take advantage of its calcium content.
Oranges
You’ve probably never associated fruits with calcium, but surprisingly, oranges actually contain quite a good amount of calcium. To be specific, there’s usually about 52 mg of calcium in one large orange. This can effectively contribute to keeping your bones, muscles, and nerves healthy and reduce the risk of developing osteoporosis later in life. Now you know that every time you enjoy an orange, you’re getting a nutritious dose of calcium too!
Bok Choy
Bok choy is a lesser-known member of the family of cruciferous vegetables, and it has many health benefits, including your heart, thyroid, bones, and protecting against cancer. Bok choy helps the health of your bones through its calcium content, as it typically contains roughly 74 mg of calcium per cup (cooked). Add some bok choy to your stir fries, soups, and salads, or eat it as a healthy side to any dish!
Tofu
One of the most popular meat substitutes for vegetarians and vegans, tofu, is also an excellent source of calcium. Tofu can actually contain more calcium than milk, with usually as much as 350 mg of calcium per half-cup when it’s made with calcium sulfate! This plant-based meat alternative is packed with healthy protein too, making it even better for you. Tofu is super versatile and can be used in a wide variety of dishes.
Blackberries
Another fruit that contains an unexpected amount of calcium is blackberries. When they’re cooked, one cup of blackberries provides approximately 74 mg of calcium. These berries are also low in calories, high in vitamins A and C, and rich in antioxidants and fiber, so they can benefit your health in many other ways too. Blackberries are a delicious way to consume calcium, and you can include cooked blackberries in things like muffins, jam, or pie.
Blackstrap Molasses
Blackstrap molasses is a dark, viscous syrup with a rich flavor that can be used in stews, marinades, salad dressings, and BBQ sauces as well as to glaze meat and vegetables. This type of molasses typically provides about 172 mg of calcium per tablespoon, so it can be a great way to increase your calcium intake. Blackstrap molasses is also high in iron and potassium and contains magnesium and vitamin B6.
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