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What Food Is Highest In Calcium? You’ll Never Guess!

This article was created after thorough research and has been improved with the assistance of AI technology. Furthermore, our dedicated editorial team has meticulously fact-checked and polished its content for accuracy and clarity.

Calcium is a mineral that is essential for growth and maintaining strength and stamina in the body. Medical professionals advise people to take at least 1200 mg of calcium every day to retain optimal health.

In this article, we will be looking at 10 superfoods that are rich in high calcium.

Key takeaways:

Calcium is an essential mineral that plays a crucial role in several bodily functions.
Among the top foods high in calcium are milk, sardines, almonds, green leafy vegetables, soybeans, and lentils.
Incorporating a variety of these calcium-rich foods into your diet can help ensure you meet your daily calcium requirements and enjoy the associated health benefits

How Calcium Benefits Our Health?

As mentioned earlier, Calcium is one of the essential minerals that our body needs in adequate amounts to maintain its health and wellness. It helps our bones and teeth to remain stronger and assists in the movement of muscles.

Benefits Of Calcium For Health

Besides, it also helps blood circulation and helps to relax blood vessels. Calcium is also required for hormone production and supports a healthy nervous system.

Top 10 Foods Rich In Calcium

We have taken 10 foods that contain calcium in higher quantities and that can be taken by adults as well as children. The list includes the most commonly available food items that are popular and at the same time widely available. These can be bought from any vegetable or meat store in your location. See below for more details.

1. Milk

Milk is an excellent source of calcium that is well absorbed by the body. It is said that one cup of cow milk contains approximately 325 mg of calcium. Goat’s milk is also rich in calcium and contains other nutrients. Milk products such as yogurt and cheese also possess calcium at great levels. Milk also contains Protein and Vitamin D apart from Potassium and Selenium which can positively impact overall health.  

2. Sardines 

Sardines belong to the class of saltwater fish that is rich in calcium. It has been stated that 100g of tinned sardines contain about 382 mg of calcium and 2.92 mg of iron. Sardines can provide more amounts of calcium than any other food. It contains 2 grams of Omega 3 per 3-ounce serving which can greatly benefit the heart and can keep in check the bad cholesterol. 

3. Almonds

It is said that 100 grams of Almonds contain 254 mg of calcium. It is also loaded with other nutrients such as magnesium, fiber, and healthy fats. Vitamin E is also present in Almonds in higher quantities which makes it a super food that anyone can eat. It can improve heart health, improve the functioning of nerves, and promote better blood circulation. Besides that, Vitamin E can also promote hair growth.

4. Beans

Beans contain approximately 113 mg of calcium and also magnesium and potassium in higher quantities. It is also a rich source of iron, zinc, and folate making it one of the most beneficial food items that can be taken by all. Beans help to have better cardiovascular function and improve the immunity of the body. It helps to bring down bad cholesterol and maintains healthy blood pressure. 

5. Green Leafy Vegetables

Some of the leafy vegetables that are high in calcium are turnip greens, mustard greens, beet, etc. They are also rich in iron and magnesium which are the topmost minerals that human bodies require to conduct the normal functioning of the body. Apart from this green leafy vegetables also contain antioxidants in high amounts which fight free radicals to reduce oxidative stress and prevent cell damage.

6. Soybeans

Soybeans consist of 277 mg of calcium in every 100 grams making them a very beneficial food. It helps to keep the bones strong and improve the muscle tone of the body. Soybeans also contain potassium in higher quantities that can help to have stable blood pressure.

7. Lentils

Lentils are the ideal choice of food that contain B vitamins, folate, and other nutrients apart from calcium. It helps the body to improve iron absorption and reduce body ache. Lentils are also high in magnesium content which can improve neurological function. 

8. Spinach

Spinach is a green leaf vegetable that includes calcium content and other nutrients that can help to improve the cognitive function of the body. It can reduce blood pressure and improve cardiovascular function besides strengthening the immune system.

9. Kale

Kale contains 250 milligrams of calcium which makes it one of the finest vegetables that can be consumed by all adults. It also contains magnesium and phosphorus making it ideal for those who suffer from memory loss and mental focusing issues. 

10. Broccoli

In a study conducted by a group of scientists, it has been found that Broccoli can prevent heart disease, type 2 diabetes, and various forms of cancer. It is rich in calcium and other minerals that the body requires daily for its normal functioning. 


In this article, we have talked about the importance of calcium and how it is linked to our health. We also briefly discussed 10 foods that are highest in calcium and that can offer great benefits to the human body. Among other things, we also discussed its other uses and talked about how they help in retain our health.


  1. National Institutes of Health (n.d) Calcium – Fact Sheet for Health Professionals Available online at: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
  2. Harvard T.H CHAN (2024) Calcium Available online at: https://www.hsph.harvard.edu/nutritionsource/calcium/
  3. WebMD (2005-2024) Calcium – Uses, Side Effects, and More Available online at: https://www.webmd.com/vitamins/ai/ingredientmono-781/calcium

David Mercer

Dr. David Mercer is a board-certified physician in internal medicine and general practice. He has over 20 years of experience working in hospital settings, clinics, and private practice providing comprehensive care to patients.

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