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25 Great Ways to Get More Calcium in Your Diet
Simple steps you can take today to help you get enough of this vital nutrient
11-minute read
VIDEO: Cottage Cheese Just Got a Major Upgrade
Key takeaways
- Calcium supports bones and also helps with nerve signaling, muscle function and hormone regulation.
- Men ages 51 to 70 need 1,000 mg of calcium daily, while women ages 51 and older and men over 71 need 1,200 mg daily.
- Dairy and fortified products, seeds, fish, beans and tofu can close calcium gaps.
You probably know that calcium helps keep your bones strong. But it also helps with many other important functions, including nerve signaling, muscle contraction, blood clotting and hormone regulation, says Dalia Perelman, a research dietitian with Stanford Medicine.
It’s such an important mineral that if you don’t get enough from your diet, “your body will start to take it from its reservoir, which is your bones,” Perelman says.
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Getting enough calcium becomes especially important as we get older. We naturally lose bone mass as we age, and hormonal changes in women accelerate that loss. At the same time, our digestive system may not absorb nutrients as efficiently as it once did. Over time, decreased calcium absorption could lead to osteoporosis. Other factors that can make it harder for the body to absorb calcium include low vitamin D levels, digestive disorders and certain medications.
Men ages 51 to 70 should aim for 1,000 milligrams (mg) of calcium per day, according to federal guidelines. Women 51 and older and men 71 and older need 1,200 mg.
We also need vitamin D, which helps the body absorb calcium. According to the National Institutes of Health, adults younger than 70 need 15 micrograms (mcg) (600 international units, or IU) of vitamin D per day, while those over 71 need 20 mcg (800 IU) per day.
Doctors and nutritionists say it’s best to get your calcium from food, not supplements. They recommend spreading your intake throughout the day, aiming for 300 to 400 mg at a time. Wondering whether you’re absorbing enough calcium? A routine blood test usually can’t answer that question, because the body works to keep calcium levels in the blood within a narrow range. Your doctor may instead look at your vitamin D levels, bone density results and other tests to assess your calcium status.
In the meantime, here are 25 easy ways to get more of this important mineral in your diet.
You can juggle multiple sources of dairy to meet your daily allotment.
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1. Aim for three servings of dairy a day
One of the easiest ways to get enough calcium is to intentionally work 3 servings of full-fat or low-fat dairy foods into your day, says Julia Zumpano, a registered dietitian at The Cleveland Clinic. Dairy foods such as yogurt and cheese provide about 200 to 450 mg per serving. “If you’re consuming three dairy sources a day, you’re going to pretty much meet your needs,” she says. Calcium from vegetables and other foods can help make up the difference. Eat yogurt as a snack, and have some cheese with lunch or dinner.
2. Swill a glass of milk
Whether it’s whole, 2 percent or skim, a glass of cow’s milk provides about 300 to 400 mg of calcium or a third to a quarter of your day’s needs, Zumpano says. If you have trouble digesting lactose, try a lactose-free version. And yes, chocolate milk counts, too (though it can be high in sugar).
3. Check the label on plant-based milks
Don’t like dairy milk? Many plant-based milks, such as soy, almond and oat, are fortified with calcium, in some cases with as much or even more than cow’s milk. But check the label, Perelman says, because the amount can vary; brands such as WestSoy organic soy milk, Simply Oat Milk and Pacific Foods almond milk are not fortified with calcium.
4. Choose calcium-fortified orange juice and cereal
If orange juice and cereal are part of your morning routine, look for versions with extra calcium. A glass of fortified orange juice can give you about 300 mg of calcium, while many fortified cereals add around 130 mg or more per serving. It’s an easy swap that can bring more calcium to your day without changing what you eat, says Dr. Cathleen Colon-Emeric, chief of the division of geriatrics at Duke Medicine. Just make sure the medications you take won’t adversely interact with the orange juice.
5. Load up on chia seeds
Theresa DeLorenzo, a dietitian and nutrition science professor at Russell Sage College in Albany, New York, is a huge fan of chia seeds. Two tablespoons contain about 150 mg of calcium, along with iron, protein and omega-3 fatty acids that help reduce inflammation. (They’re also packed with fiber, which aids digestion, supports weight loss and helps cut cholesterol levels.) “All of my clients are well aware I want them to put chia seeds in everything,” says DeLorenzo, who is also the owner and founder of Nutrition for Optimal Performance. Sprinkle them over cereal, oatmeal or yogurt, add them to baked goods or blend them into a smoothie.
Another way to put chia seeds to work: Turn them into pudding. Mix a quarter cup of chia seeds with 1 cup of milk, then add flavor with cocoa powder, cinnamon, vanilla, banana or a little maple syrup. If you’re not a fan of chia’s gel-like texture or the seeds’ tendency to get stuck in your teeth, blend the pudding for a smoother, mousse-like texture.
6. Reach for ricotta
Instead of avocado toast, make ricotta toast by spreading a thick layer of ricotta over warm, crusty bread, suggests Mary Lou Perry, a registered dietitian and nutritionist at UVA Health. Drizzle on honey and add fruit for a sweet treat, or go savory with tomato, pesto and herbs. A half cup of ricotta contains about 300 mg of calcium. You can also add ricotta to pasta dishes, eggs and casserole for some extra calcium.
7. Sprinkle on poppy and sesame seeds
Poppy and sesame seeds are also rich in calcium. Two tablespoons of poppy seeds have about 254 mg, while the same amount of sesame seeds has about 174 mg. Select unhulled or black sesame seeds, as most of the calcium gets lost in the processing of white sesame seeds. Add poppy seeds to muffins, breads or other baked goods; sprinkle sesame seeds over salads, vegetables or stir-fries, or add them to a snack mix.
8. Sneak beans into soups and sauces
Beans are an often overlooked source of calcium, and they also provide fiber, protein, iron and magnesium — all important nutrients as we age, says Katherine Zeratsky, a registered dietitian at the Mayo Clinic in Rochester, Minnesota. A cup of cooked white beans has about 140 mg of calcium, while pinto beans have 75 mg. Blend beans into soups or spaghetti sauce for a nutritional boost and a creamy texture. If you puree them first, you will hardly notice they’re there.
9. Make oatmeal with milk, not water
Cooking oatmeal with milk instead of water is an easy way to add calcium and protein to your breakfast, Zumpano says. One cup of milk adds about 300 mg of calcium — roughly a third of an older adult’s daily needs — and about 8 grams of protein. Milk will also make your oatmeal creamier and more flavorful.
A cup of cooked bok choy has about 160 mg of calcium per cup. A cup of shredded raw bok choy has roughly 70 mg.
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10. Add bok choy to soups and stir-fries
Bok choy, a type of Chinese cabbage, is crisp and inexpensive, and it soaks up flavor well, Zumpano says. It’s also surprisingly rich in calcium. A cup of cooked bok choy contains about 160 mg, while a cup of shredded raw bok choy provides about 70 mg. Toss chopped bok choy into a stir-fry with your favorite sauce, sauté it with olive oil, garlic, salt and pepper for a simple side, or dump some in a soup or stew. You could also grill whole leaves or finely chop them and make a slaw.
11. Try almond butter in place of peanut butter
Almond butter has about five times as much calcium as peanut butter: 42 mg per tablespoon, compared with 8 mg. It’s also lower in saturated fat and provides more vitamin E, magnesium and heart-healthy monounsaturated fats. Try spreading almond butter on a banana, apple slices or your morning toast, Zumpano suggests. Or use it instead of peanut butter in your next PB&J.
12. Stir in some dry milk powder
For an easy calcium boost, Perry suggests keeping nonfat dry milk powder on hand. Just a quarter cup of it can add about 300 mg of calcium and about 8 grams of protein. Stir it into soups, gravies, even hot chocolate. “Think about nonfat dry milk as a good go-to,” she says.
13. Swap out spinach for kale or collard greens
Cooked spinach has lots of calcium — about 260 mg per cup — but it also contains compounds called oxalates that bind to calcium, making it harder for the body to absorb, Colon-Emeric says. She recommends collard greens or kale instead. One cup of cooked collards contains 266 mg of readily absorbable calcium, while a cup of cooked kale contains 179 mg. Sauté your greens with olive oil and garlic, add them to soups or stews, or try a kale salad.
14. Build a calcium-rich smoothie
Smoothies make it easy to combine several calcium-rich foods, and they’re especially helpful if you don’t feel like eating or chewing anything, Perry says. Start with milk or a calcium-fortified plant milk, add some Greek yogurt for protein and calcium, add the fruit of your choice, then toss in a spoonful of chia seeds. Voilà!
15. Substitute yogurt for mayo and sour cream
Plain yogurt is an easy substitute for mayonnaise or sour cream and adds a boost of calcium and protein, DeLorenzo says. One cup typically has about 450 mg of calcium, compared with 250 in sour cream and almost none in mayonnaise. “In recipes that call for mayo, I often use yogurt instead, or I’ll do half yogurt, half mayonnaise,” she says. Try it in dips and dressings, use it in place of mayo in chicken, egg and potato salad, or spoon it onto tacos and baked potatoes.
16. Add calcium to your coffee
Many popular nondairy creamers contain little to no calcium, so consider pouring milk in your daily coffee instead. Two tablespoons of whole milk or half-and-half provides roughly 35 mg of calcium.
17. Swap tuna for canned salmon
Canned salmon is an excellent source of calcium so long as you eat its soft, edible bones, Perelman says. A three-ounce serving has about 181 mg of calcium, plus protein, vitamin D and heart-healthy omega-3 fats. Use canned salmon anywhere you would normally use tuna, such as in a salad, sandwich or wrap. You can also fold it into eggs or make salmon cakes by mixing canned salmon with breadcrumbs, eggs, onion and seasonings, then baking or pan-frying them.
A 3.75-ounce can of sardines provides about 351 mg of calcium.
Sam Island
18. Enjoy sardines on crackers or toast
Sardines are another calcium-rich canned fish, packing about 351 mg of calcium in a 3.75-ounce can. Like salmon, sardines contain vitamin D, protein and omega-3 fats. In a 2021 study of adults with prediabetes, eating sardines twice a week for a year improved their blood pressure, triglycerides and insulin resistance. Try them on whole-grain toast or crackers with avocado and a squeeze of lemon, or toss them into a salad, a wrap or a pasta dish, like this recipe for bucatini with sardines and caramelized fennel.
19. Add tofu to stir-fries and pasta
Tofu is an easy and delicious way to add calcium and protein to all kinds of meals. “It takes on the flavor of whatever you’re cooking it with,” says DeLorenzo. A half-cup of firm tofu contains about 250 mg of calcium (though amounts can vary, so check the labels). For stir-fries or grain bowls, Lorenzo recommends pressing out some of the liquid first by placing a plate on top of the tofu and weighing it down with something heavy. You can also crumble tofu into a scramble, add it to soups and salads, or mix silken tofu with ricotta in lasagna.
20. Give kefir a try
Kefir, a fermented milk drink, “can do double duty” by providing calcium along with probiotics that support gut health, says Perry. One cup of plain kefir contains about 300 mg of calcium. Drink it on its own, pour it over cereal or blend it into a smoothie. Its tangy taste can take some getting used to, so Perry recommends starting with a small amount. You may want to consider a flavored version, but be mindful of added sugar.
21. Give cottage cheese another chance
Cottage cheese has gone viral in recent years, even sparking shortages. It’s popular because it’s packed with protein; a half-cup of 4 percent full-fat cottage cheese has about 120 calories and 14 grams of protein. It’s also a great source of calcium, with about 138 mg in a cup. If you don’t like it plain, then add it to everything from pancakes and pasta sauces to dips and desserts. “If you don’t love the texture, it can be blenderized,” Zumpano says. Try it in eggs, oats or smoothies.
Two 6-inch corn tortillas have about 90 mg of calcium.
Sam Island
22. Make tacos with corn tortillas
Here’s an unexpected source of calcium: corn tortillas. Calcium is traditionally used in the process of making the corn dough, Perelman says. Two 6-inch corn tortillas deliver about 90 mg of calcium. Fill them with beans, calcium-rich greens, shredded cheese and a spoonful of plain yogurt, and you’ll end up with a surprisingly high-calcium meal.
23. Reach for dried figs
Fruit isn’t usually the first place you look for calcium, but five dried figs provide about 70 mg of it, Zeratsky says. Eat them as a snack, chop them up and drop them into oatmeal or cereal, or pair them with nuts for a new take on trail mix. Kiwi, papaya and oranges also contain a bit of calcium, she says.
24. Snack on edamame
Edamame is an easy, calcium-rich snack, and it’s also packed with protein and fiber. Cooked edamame has about 130 mg of calcium per cup, plus about 18 grams of protein. Eat the cooked soybeans straight from the pod, Perelman suggests, or buy them shelled and toss them into salads, soups or bran bowls.
25. Other ways to fill the calcium gap
If you get to the end of the day and realize you didn’t have much calcium, turn your post-dinner dessert into a calcium-rich opportunity. Treat yourself to a yogurt parfait, a smoothie, a pudding made with milk or even a milkshake. Another easy option: hot chocolate with milk. Add powdered milk for an even bigger boost, Perry suggests: “You can double the calcium with that.” You could also try a flavored nutritional drink such as Ensure or Boost, Colon-Emeric suggests. An 8-ounce bottle typically provides 320 to 330 mg of calcium.
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