In this article we will explain which are the foods richest in calcium, curiously, it is not milk as you might think. The recommended daily calcium intake for adults ages 20-50 is 1,000 mg daily. People who practice the strictest vegetarianism do not usually consume animal fats and look for calcium in supplements, but there are numerous plant-based foods that contain it in large quantities.

Foods rich in calcium: milk and derivatives

Whole, semi-skimmed, skimmed cow’s milk, powdered cow’s milk, condensed milk are foods that contain calcium, as well as yogurt is also one of the best ways to get your calcium intake without fat accumulation that is in most the milk products. A container of plain fat-free yogurt contains 452 mg of calcium with very few calories; it can also be consumed in a light meal with a mixture of fruits, cereals or nuts.

But dairy is not the richest in calcium as is shellfish such as cockles, clams and octopus.

Foods rich in calcium: fish and seafood

There is a wide variety of calcium rich fish. Some examples of fish with calcium are anchovies, sardines, and sole, salmon. There is also seafood with calcium, some of them are prawns or prawns. Octopus, mussels, scallops or oysters are also foods with a good amount of calcium.

Foods rich in calcium: vegetables and fruits

Take note of the fruits, vegetables and grains that are rich in this basic element for our diet and, as an additional tip, try to combine them with foods rich in vitamin D, since this is what helps fix calcium in the bones.

  • Chard
  • Arugula
  • Broccoli
  • Cabbage (especially curly)
  • Oranges
  • Spinach is an excellent source of calciumfor those who don’t like dairy products. A cup of cooked spinach contains almost 25% of the calcium needed each day, plus fiber, iron, and vitamin A. Plant foods like white beans, cooked chickpeas, lentils, and soy are legumes rich in calcium.

Leafy green vegetables contain a surprisingly high amount of calcium for the mere 1-cup serving. Mustard greens (315 mg), cabbage (309 mg), chicory (218), kale (137), turnip greens (105 mg), and dandelion (103 mg).

This was a list of foods rich in calcium that you have to include in your diet. The best option is always yogurt, although you can put together your own recipes depending on your tastes.

Foods rich in calcium: Cookies and sweets

In addition to the better known calcium foods, other foods like Maria crackers and some chocolate chip cookies contain calcium. The calcium in Maria cookies is 128 milligrams per 100 grams. Milk chocolate is also another food that contains calcium, due to the milk it contains and its quantity varies depending on the percentage of milk in the chocolate.

Cereals are not naturally rich in calcium, however, many manufacturers fortify breakfast cereals, and contain high amounts of calcium. Fortified cereals can range from 236 to 1043 mg of calcium per serving.


Normal soy milk does not contain a sufficient amount of calcium. Most commercial soy milk, however, is fortified and contains high levels of calcium to equal or exceed the calcium levels in milk.

Other soy products, like tofu, also contain a high percentage of calcium. One cup of tofu contains 253 mg of calcium and an incredibly minimal amount of calories.


Fish in general are naturally rich in calcium and should be eaten in a healthy diet. A small portion of sardines comes with 325 mg of calcium.

Sardines are an acquired taste, so consider sautéing them in olive oil and mixing them in a pasta sauce, sprinkle them on a salad, or make a pizza with them.


Although not as rich in calcium as sardines, salmon does contain 181 mg of calcium in one serving. Although it contains less calcium by volume than sardines, salmon for many people is a more acceptable option and can be consumed in large quantities.


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