What Foods Have Calcium? 13 Best Resources

Have you been diagnosed with hypocalcemia, and now you are looking for calcium-rich sources to add to your diet? Or you have noticed more muscle spasms or burning sensations, and you think they are due to a lack of calcium?

Yes, muscle spasms, burning sensations, and bone weakness are the common symptoms of calcium deficiency. Here we will share the 15 foods that have high calcium, and you could include them in your diet. These include both plant and animal sources. Add the most suitable one to your diet.

Reading and eating the foods shared in this article will fulfill your calcium deficiency. 1300 mg of calcium is necessary for a normal adult, and here we will help you get it to stay healthy. Let’s take a detailed look at these products.


The first one we have is a dairy product, yogurt. It has a creamy texture and a tangy flavor. It is a very light food and full of calcium, probiotics, and protein. It is an amazing choice for supporting bone health. 245 grams of yogurt contain around 23% of the DV for calcium. This amount of yogurt is around 1 cup.

Sardines and canned salmon:

The next calcium-rich food we have is sardines and canned salmon. It is seafood. Alongside its deliciousness, it is also full of calcium and omega-3 fatty acids. It is very beneficial for heart health. 92 grams of sardines have around 27% md for calcium, while 85 grams of canned salmon have around 19% md.

Beans and lentils:

The next source we have is beans and lentils. These are versatile and nutritious. These are an amazing choice if you are looking for a plant-based source of calcium. It is an amazing addition to any diet due to the fiber and other minerals, along with calcium.

Fortified Foods:

The next calcium-rich foods we have are fortified foods. All the fortified foods have a lot of calcium. Following is a list of some of these:

  • Breakfast cereals
  • Bread
  • Eggs
  • Fruit juice
  • Soy milk
  • Yogurt
  • Salt
  • Rice


Amaranth, Seeds, and Rhubarb:

The next items on our list are amaranth, seeds, and rhubarb. These are comparatively lesser-known sources of calcium. These have a different taste and texture. Alongside calcium, there are also several other nutritional benefits to this food item.


Almonds are the next calcium-rich food. They have the highest amount of calcium among all nuts. Around 28 grams of almonds have around 6% of the DV. These are crunchy and satisfying. These are a very convenient and tasty snack. These also provide you with healthy fats, magnesium, and fiber as well.

Whey Protein:

The next option on our list is whey protein. It is especially popular among fitness enthusiasts. It not only provides you with protein, but it is also a calcium-rich source. 33 grams of whey protein contain around 160 mg of calcium.

Leafy Greens:

Leafy greens are another plant-based calcium source. It includes spinach, kale, and all other leafy green nutritional powerhouses. It offers a lot of calcium, along with vitamins and antioxidants. 1 cooked cup of collard greens contains around 268 mg of calcium.


Cheese is another reputable option when it comes to calcium-rich foods. It is loved by a lot of people, whether melted on pizza or grated over pasta. It is an amazing food that provides both flavor and nutrition. Parmesan cheese is the one with the highest calcium ration among all. It’s 28 grams and contains around 242 mg of cheese.

Edamame and Tofu:

Mainstays in plant-based diets, edamame and tofu offer substantial amounts of calcium, supporting bone health without the need for animal products.

Fortified Drinks:

Soy milk, almond milk, and other fortified drinks offer lactose-free alternatives abundant in calcium, catering to diverse dietary preferences and needs.


Sweet and succulent, figs surprisingly contain a decent amount of calcium, making them a delightful addition to snacks and desserts.


The last, but not least, option on our list is milk. It is a classic source of calcium. It is a very healthy drink and is essential for bone strength. Moreover, it also improves your overall wellness. One cup of cow’s milk contains around 306–325 mg of protein, while the goat’s milk provides 327 mg from one cup.

Final Words

These were some of the best calcium-rich foods. You must know your calcium needs before taking these diets. An average adult needs around 1300 grams. Moreover, this amount can vary based on your health and activity. Consult your doctor to verify it before using these products.

Alongside calcium, these are also healthy foods that are beneficial for your overall health and well-being. But remember to consult your doctor if you are suffering from any chronic disease or have any sensitive condition.