12 Best Foods High in Calcium
Calcium is essential for strong bones, teeth, and muscle function. Adults need about 1,000mg of calcium daily. While dairy products are the most well-known source, many other foods also provide significant calcium. Here are the best dietary sources of calcium to keep your bones strong.
The Rankings
Whole Milk
Whole Milk is an excellent source of calcium along with 8.0g of protein per serving. It provides essential minerals for bone density and muscle function.
Skim Milk
Skim Milk is an excellent source of calcium along with 8.3g of protein per serving. It provides essential minerals for bone density and muscle function.
Greek Yogurt
Greek Yogurt is an excellent source of calcium along with 17.0g of protein per serving. It provides essential minerals for bone density and muscle function.
Regular Yogurt
Regular Yogurt is an excellent source of calcium along with 5.7g of protein per serving. It provides essential minerals for bone density and muscle function.
Cheddar Cheese
Cheddar Cheese is an excellent source of calcium along with 7.0g of protein per serving. It provides essential minerals for bone density and muscle function.
Mozzarella
Mozzarella is an excellent source of calcium along with 6.3g of protein per serving. It provides essential minerals for bone density and muscle function.
Parmesan
Parmesan is an excellent source of calcium along with 1.9g of protein per serving. It provides essential minerals for bone density and muscle function.
Cottage Cheese
Cottage Cheese is an excellent source of calcium along with 25.0g of protein per serving. It provides essential minerals for bone density and muscle function.
Swiss Cheese
Swiss Cheese is an excellent source of calcium along with 7.5g of protein per serving. It provides essential minerals for bone density and muscle function.
Broccoli
Broccoli is an excellent source of calcium along with 3.7g of protein per serving. It provides essential minerals for bone density and muscle function.
Spinach
Spinach is an excellent source of calcium along with 0.9g of protein per serving. It provides essential minerals for bone density and muscle function.
Kale
Kale is an excellent source of calcium along with 2.9g of protein per serving. It provides essential minerals for bone density and muscle function.
Quick Comparison Table
Here is a side-by-side nutritional comparison of all the foods on this list:
| # | Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| 1 | 🥛 Whole Milk | 149 | 8.0g | 12.0g | 7.9g | 0.0g |
| 2 | 🥛 Skim Milk | 83 | 8.3g | 12.0g | 0.2g | 0.0g |
| 3 | 🥣 Greek Yogurt | 100 | 17.0g | 6.0g | 0.7g | 0.0g |
| 4 | 🥣 Regular Yogurt | 149 | 5.7g | 24.0g | 3.3g | 0.0g |
| 5 | 🧀 Cheddar Cheese | 113 | 7.0g | 0.4g | 9.3g | 0.0g |
| 6 | 🧀 Mozzarella | 85 | 6.3g | 0.7g | 6.3g | 0.0g |
| 7 | 🧀 Parmesan | 21 | 1.9g | 0.1g | 1.4g | 0.0g |
| 8 | 🧀 Cottage Cheese | 206 | 25.0g | 6.2g | 9.2g | 0.0g |
| 9 | 🧀 Swiss Cheese | 111 | 7.5g | 0.4g | 8.8g | 0.0g |
| 10 | 🥦 Broccoli | 55 | 3.7g | 11.0g | 0.6g | 5.1g |
| 11 | 🥬 Spinach | 7 | 0.9g | 1.1g | 0.1g | 0.7g |
| 12 | 🥬 Kale | 33 | 2.9g | 6.0g | 0.6g | 1.3g |
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Summary and Recommendations
The foods listed above represent some of the best choices for foods high in calcium. Remember that no single food is a magic solution. The most effective approach is building a balanced diet that incorporates a variety of nutrient-dense foods. Use the Calory app to track these foods and see how they fit into your personalized nutrition plan. Whether you are just starting your health journey or fine-tuning an established routine, these foods provide the nutritional foundation for success.
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