11 Foods to Eat Instead of Taking a Calcium Supplement

Adults need about 1,000 mg of calcium daily. Rather than using supplements, choose calcium-rich foods such as dairy, seeds, tofu, and leafy greens to help meet your recommended intake.

1. Tofu 

861 milligrams per half cup (126 grams)

Tofu is made by pressing condensed soy milk into firm blocks, creating a nutrient-dense food. It is rich in protein and contains all the essential amino acids (building blocks of protein) that the body needs for optimal health.

Additionally, tofu is an excellent source of calcium, especially when it is made with calcium chloride or calcium sulfate.

2. Whey Protein

469 milligrams per 100-gram serving (1/3 cup)

Whey protein is a high-quality protein extracted from the liquid portion of milk that separates during cheese production. It is touted for its quick digestion and comprehensive amino acid profile.

Available in powder form, whey protein is commonly used to create protein shakes that serve as meal replacements and support muscle building.

3. Sardines

351 milligrams per one can (3.75 ounces)

Sardines are an excellent source of calcium. A standard 3.75-ounce can of Atlantic sardines packed in oil contains approximately 351 milligrams of calcium, which accounts for about one-third of the recommended daily intake. 

In addition to their calcium content, sardines are also rich in omega-3 fatty acids, protein, vitamin D, and selenium. These nutrients work together to support various health benefits, including heart health and inflammation reduction.

4. Leafy Greens

327 milligrams per 1 cup (135 grams) of cooked collard greens

Leafy greens like kale, collard greens, turnip greens, and bok choy, are all rich sources of calcium. Collard greens are one of the richest sources of calcium, with 327 milligrams per 1 cup cooked in oil.

While spinach is high in calcium, the oxalates and phytates in spinach significantly reduce absorption.

5. Dairy Milk

325 milligrams per 1 cup (246 grams)

Dairy milk is a leading source of dietary calcium in the United States. Dairy is also an excellent source of protein, vitamin D, and vitamin A.

The calcium in dairy milk is well absorbed by the body. The body can absorb up to 28% of the calcium in milk, which is considered high.

6. Cottage Cheese

227 milligrams per 1 cup (220 grams)

Cottage cheese is a nutritious cultured dairy product. It is an excellent source of calcium and phosphorus, both vital for maintaining strong bones. Additionally, the protein in cottage cheese contributes to increased bone density and lowers the risk of fractures.

To enhance its nutritional value, consider adding chopped apples, berries, or nuts to cottage cheese. Alternatively, blending cottage cheese into a smoothie can create a delicious drink that provides an extra boost of protein and calcium.

7. Plain Yogurt

173 milligrams per container (156 grams)

Plain non-fat yogurt offers a significant source of calcium, providing up to 14% of the daily recommended intake in a single serving 156-gram container.

Greek yogurt is lower in calcium as the straining process to thicken removes the calcium-rich whey. It is also rich in protein, essential vitamins and minerals, and live cultures, including probiotics, which support gut health. 

To add flavor and further nutritional benefits to your yogurt, consider topping it with calcium-rich ingredients like crunchy almonds, fresh strawberries, or sweet blueberries.

8. Legumes 

161 milligrams per 1 cup (179 grams) cooked white beans

Legumes, including beans, lentils, and peas, are a powerhouse of nutrition. They are rich in calcium, fiber, and protein, and provide essential nutrients such as iron, zinc, potassium, magnesium, and antioxidants.

These components offer a variety of health benefits, supporting immune function, promoting bone health, and reducing the risk of chronic conditions, including certain cancers. 

9. Almonds

76.3 milligrams per 1 ounce (28.35 grams)

The high calcium content in almonds plays a vital role in maintaining strong teeth and bones and helps prevent osteoporosis. Additionally, almonds are rich in magnesium, which, when combined with calcium, supports overall bone health. Almonds also provide other essential minerals that support brain function and antioxidants that boost heart health.

Almond milk, almond flour, and almond butter are other excellent ways to boost your calcium intake.

10. Seeds

87.8 milligrams per 1 tablespoon (9 grams) for sesame seeds
56.8 milligrams per 9-gram serving for chia seeds

Numerous seeds are excellent sources of calcium, including sesame, chia, sunflower, and pumpkin seeds.

Among these, sesame seeds stand out as the richest, delivering 87.8 milligrams of calcium per 9-gram serving. Chia seeds also provide a substantial amount, offering 56.8 milligrams of calcium per serving.

11. Fortified Foods and Drinks

Many foods and beverages are fortified with calcium, making it easier to meet your recommended daily intake.

Calcium-fortified options include:

• Cereals
• Breads
• Plant-based milks like soy, oat, and almon
• Orange juice

Check the label of these products for the calcium content.