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Top 10 Calcium-Rich Foods (Non-Dairy Included)

calcium rich foods


Do you need calcium?

I mean of course yes!

Calcium-rich foods are great for your bones.

If you are trying to ensure that you are getting enough calcium in your diet, then it is important to know which foods contain the most calcium.

A lot of people don’t get enough calcium in their diet, which can lead to weak or brittle teeth as well as an increased risk of other health problems like heart disease and stroke – but you’re able to help prevent all these things by eating plenty of natural dairy products alongside fruits and & vegetables!

It’s found in many foods like milk, yogurt, cheese, broccoli, and spinach so there are plenty of ways to get your daily dose!


Are you looking for ways to add more calcium to your diet? If so, you’re in luck! There are plenty of calcium-rich foods available. In fact, many of them are delicious and nutritious. 

Calcium-rich foods such as milk, cheese, and yogurt are great sources of this important mineral.

A diet low in calcium can cause weakness or insomnia so it’s best to include these types of dairy products in your daily routine!

Calcium is an important mineral that helps with bone health and can also help prevent osteoporosis.



Calcium is essential for many of the body’s functions.

Eating calcium-rich foods can help you meet your needs each day!


Which foods are highest in calcium?

Dairy products like cheese, milk, and yogurt, provide the highest amount of calcium followed by different kinds of beans and legumes.

The dark green leafy vegetables and small fishes also provide a considerable amount of calcium.


Which fruit is rich in calcium?

Figs and oranges are good fruits rich in calcium.


Are eggs high in calcium?

Eggs have a considerable amount of calcium.

A large egg roughly provides 25mg of calcium.

So, you can definitely consider eating 2 boiled eggs for breakfast for your calcium intake.


Are bananas high in calcium?

Not a rich calcium fruit.

A medium-sized banana will provide 6mg of calcium.


Top Calcium-Rich Foods are:


100 gms of cheese provides 720mg of calcium.

Cheese is a great source of protein as well as calcium.

Parmesan, mozzarella, or cottage cheese. All are calcium-rich products.

Cheese, like all dairy products, contains calcium and protein which are essential nutrients for bone development and muscle formation.

All-natural cheeses contain live cultures that can help with digestive health as well as immunity.



100 gms of yogurt provides 110mg of calcium.

Yogurt has been linked to many health benefits. For example, it is a good source of calcium and vitamin D.

It also contains probiotic bacteria that can help with digestion and immune system function. 

There are many different types of yogurt that provide calcium. Yogurt is a dairy product that can be consumed as a snack or as part of breakfast. 

Add yogurt to your overnight oats or use it as a topping for your healthy breakfast pancakes.

Or simply eat it as a snack.



Whey protein powders are also rich in calcium.

Providing an average of 200mg of calcium per 100 gms.

Whey protein provides an excellent source of calcium that may be lacking in other foods you consume on a daily basis. So, whether or not you want to cut out cheese from your diet completely, whey protein can provide excellent benefits for your bones and teeth too!

Whey proteins are easily available online.



250 ml of milk provides 300mg of calcium.

Milk is one of the most important food sources of calcium. It can be found in many different types which are fortified with vitamins, minerals, and proteins.

Calcium is an essential nutrient that helps your bones to grow strong.

Milk has been proven to help prevent bone loss as well as osteoporosis.

Plus, they have less sugar and fat so they’ll satisfy your sweet tooth without sabotaging your diet!

You can find milk in many different forms including skim, whole, soy, almond, or coconut milk.

There are a lot of benefits to drinking milk so make sure you’re getting enough calcium today by starting off your morning with a glass of warm milk!



Tofu is a great source of calcium.

If you are looking for an alternative to dairy products that will provide the same amount of calcium, then tofu is your answer. It has all the benefits of dairy without any adverse side effects.

100 gms of tofu provides 350mg of calcium.

Check out:



Edamame is a healthy, delicious food that provides your body with much-needed calcium.

1 cup of cooked edamame provides 100mg of calcium.

In addition to the health benefits of edamame, it tastes good and can be found in many grocery stores or specialty markets.

It’s an easy way to get a lot of protein and nutrients into your diet!



Sesame seeds, poppy seeds, chia seeds, or flax seeds. All are healthy.

It has long been known that chia seeds are high in protein, omega 3s, and antioxidants. What many people don’t know is that they’re also an excellent source of calcium! 

100 gms of chia seeds provides 630mg of calcium. So, why not add a teaspoon to your everyday breakfasts?

100 gms of sesame seed provides 970mg of calcium.

Sesame seed is rich in calcium. If you are looking for a snack that will give your body some good nutrients, this is the one to go with!

Sesame seeds provide calcium and vitamin A. This will help keep your bones strong and healthy.

It also provides iron so it can be helpful if you have anemia or are not getting enough iron from other sources, like meat or leafy vegetables.



Oftentimes, people believe that they can only get their calcium from milk and dairy products. However, there are many other sources of calcium. 

Leafy green vegetables are an excellent source of calcium, which helps to build strong bones.

One cup of cooked collard greens has 230 milligrams of calcium and 100gms of raw spinach contains 130mg of calcium.

Spinach, kale, and any other dark green leaves provide a high amount of calcium.



100gm sardines give 360mg of calcium.

Sardines are usually canned in oil, and provide a good source of calcium.

The skin is edible and provides the most calcium content.

Sardines can be eaten as part of a meal or as an appetizer with crackers and cheese.



Beans are a great source of calcium.

They contain more than any other food except for dairy products. This can be very helpful to people who are lactose intolerant or have trouble digesting milk because it is the most common type of protein in beans.

Beans also provide magnesium which is important for muscle growth, bone health, and nerve impulses- they help maintain healthy blood pressure levels as well!

Chickpeas, kidney beans, and pinto beans, all provide a rich amount of calcium. 100 gms of these beans provide 300mg of calcium on average.


My Take on Calcium-Rich Foods

The human body needs calcium to form strong bones and teeth, regulate the heartbeat, and maintain healthy muscles.

Calcium is also essential for the proper functioning of nerves and enzymes.

In order to get enough calcium in your diet, you need to make sure that you are eating a variety of foods that contain it, such as dairy products, leafy greens, beans, or fish with edible bones.


Related Calcium-Rich Foods

Calcium-Rich Foods


Top 10 Calcium-Rich Foods (Non-Dairy Included)

Recipe by MoumitaCourse: Healthy Foods, calcium-rich foodsCuisine: AmericanDifficulty: Easy


Prep time


Cooking timeminutes



This list of calcium-rich healthy foods is packed with nutrient-rich options that will help keep your bones and teeth strong.
From leafy greens to nuts and seeds, there’s something for everyone on this list.
Start adding these foods into your daily routine and you’ll be well on your way to a healthier lifestyle!
The best top calcium-rich foods to eat and stay healthy.


  • 1. Cheese

  • 2. Yogurt

  • 3. Whey Protein

  • 4. Milk

  • 5. Tofu

  • 6. Edamame Seeds

  • 7. Leafy greens

  • 8. Sardines

  • 9. Beans

  • 10. Seeds


  • Choose 1-2 items to eat daily.
  • Change the food items every week to get the nutritional benefits of high-calcium foods.
  • You can also add these high-calcium foods to different recipes.
  • Have strong bones and teeth.


  • For stronger bones and teeth.
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