Here’s a list of foods and beverages filled with calcium (no cows required!), along with recipes to help make them an everyday occurrence in a variety of meals.
1. Sardines: 321 mg (32% DV) in about 7 sardines fillets
There’s nothing fishy about sardines — they are one of the healthiest fish to munch on! Along with calcium, they also provide a hefty dose of omega 3’s and vitamin D. Try adding them to a Greek salad or eat em straight out of the can.
2. Canned Salmon: 232 mg (23% DV) in ½ can with bones (which provides the calcium!)
To avoid putting a dent in the wallet, canned salmon is a great way to go. Here’s the catch: It’s the bones in canned salmon that hold all the calcium, so they need to be mashed up right along with the salmon meat for all the benefits! But don’t get turned off just yet — the canning process softens the bones so they easily break apart and are unnoticeable when mixed in with the rest of the can’s contents. For a boost of calcium and omega 3’s, try these salmon cakes.
3. Kale: 188 mg (19% DV) in 2 cups raw (chopped)
This superfood is filled with calcium and antioxidants, and is perfect to use as the base of any salad when shredded into thin strips. A kale salad with apricots and avocado is a perfect summer dish.
4. Black-eyed Peas: 185 mg (18% DV) in 1/2 cup canned
I gotta feeling this is not just a band. These beans are filled with calcium, potassium, folate, and more! Skip the fat-filled mayo and whip up this black-eyed pea spread to pump up any sandwich or appetizer.
5. Blackstrap Molasses: 172 mg (17% DV) in 1 tablespoon
When the sweet tooth strikes, it’s best to go the natural route. Blackstrap molasses is darker in color and richer in flavor than regular molasses, and is filled with calcium, iron, and other vitamins. Plus, it’s a great sweet and flavorful addition to many dishes. Drizzle some on pancakes, or use it to make brown sugar.
6. White Beans: 191 mg (19% DV) in 1 cup canned
Creamy and light, these legumes are a great source of calcium and iron. Add them to a pasta dish with veggies, or skip the chickpeas and make your own hummus with white beans.
7. Seaweed: 126 mg (13% DV) in about 1 cup raw
Fish aren’t the only, well, fish in the sea. Seaweed is full of calcium, fiber, and iodine, which helps with proper thyroid function. Bring a bowl of risotto up a notch with this seaweed recipe. Feel like keeping it classic? Try your hand at a classic miso soup.
8. Dried Figs: 107 mg (10% DV) in 8 whole dried figs
For a sweet treat, this dried fruit packs an antioxidant, fiber, and calcium punch. Eat em as a mid-day snack, or turn these delicious dried fruits into a creamy jam.
9. Turnip Greens: 197 mg (20% DV) in 1 cup cooked (chopped)
This leafy green comes from turnip bulbs, and is filled with calcium, antioxidants, and folate, which could help improve mood. Sautee them as a side dish, or spice things up and make a turnip tart!
10. Sesame Seeds: 88 mg (9% DV) in 1 tablespoon
These unassuming seeds are more than just a hamburger bun decoration. Sesame seeds can help lower blood pressure, reduce inflammation, and may even fight against certain cancers. Use their nutty crunch in a salad, or add to this sautéed spinach dish.
11. Bok Choy: 74 mg (7% DV) in 1 cup
This versatile Chinese cabbage provides a hefty dose of vitamins A and C, along with calcium and fiber. Stir-fry bok choy with garlic and olive oil for a perfect side dish.
12. Almonds: 72 mg (7% DV) in ¼ cup dry roasted (about 20 nuts)
You’re nuts if you don’t grab a handful of almonds every now and then! They’re the most nutritionally dense nut, packing a crazy amounts of nutrients per calorie and ounce. Aside from calcium, they also contain potassium, vitamin E, and iron. Sprinkle on a salad or make your own almond butter. Just watch out for portion size!
13. Oranges: 65 mg (6% DV) in 1 medium fruit
Orange-you glad we included oranges?! Full of vitamin C and calcium, enjoy this fruit as a mid-morning snack, or use its citrus flavor to brighten up any dish, like these honey-orange carrots.
Fortified with Calcium
Fortifying foods with calcium has become a popular way to help people consume a balanced diet, but some studies do suggest eating foods with naturally occurring nutrients is the better route to take. So just make sure you’re not only reaching for the fortified kinds!
14. Firm Tofu: 861 mg (86% DV) in ½ cup
We know what you’re thinking: What exactly is tofu? This meaty textured vegetarian alternative is actually made of dried soybeans that have been grounded up and boiled. It’s a great way to add lots of protein, little fat, and (of course) calcium to any meal! What’s on the dinner table tonight? Try this caramelized tofu.
15. Orange Juice: 500 mg (50% DV) in 1 cup
In moderation, fruit juice is a perfect pairing for morning pancakes or eggs! Enjoy a tall glass for calcium and vitamin C, or pour over a salmon fillet.
16. Soymilk: 300 mg (30% DV) in 1 cup
Cows milk not your cup of tea? Soymilk isn’t actually milk, so is a great option for people who are lactose intolerant. It also contains more protein than regular milk. Pour in a morning bowl of cereal or add to coffee with some cinnamon.
17. Instant Oatmeal: 187 mg (19% DV) in 1 cup
Many cereals and grains are now fortified, including our favorite morning breakfast. And while the instant kind doesn’t boast the same benefits as old-fashioned rolled oats, they’re a quick breakfast option that’s full of fiber and calcium. Just choose the kinds without added sugar!