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List of high calcium foods

Eating high calcium foods is the best way to meet your daily calcium needs. In addition to milk and dairy products, there are a variety of green vegetables, nuts, seeds, fruits, and seafood (maritime food) which can be a source of calcium intake for the body. Learn more in the following review.

High calcium foods have good health benefits, especially for healthy bones and teeth. Calcium also plays an important role in maintaining heart health, smoothing blood flow, muscle and nerve function, preventing osteoporosis, and even research says calcium also contributes to helping you lose weight.

Before discussing more about high calcium foods, it is also important to know that the amount of daily calcium intake in each person is different, depending on age and sex. Generally, the recommended amount of calcium intake for the adult age group is 1000 mg per day. While the amount of calcium intake that is recommended for women over 50 years and men over 70 years is 1,200 mg per day. For children aged 9-18 years, the recommended amount is 1,300 mg of calcium per day.

High calcium foods can be easily obtained from milk and dairy products. But, there are also various other sources of calcium besides milk.

High-Calcium Foods from Processed Dairy Products

Compared to calcium from plants, calcium from dairy products is more easily absorbed by the body. Dairy products containing high calcium include:


All types of milk, especially low-fat milk and nonfat milk, are excellent sources of calcium. Cow's milk and goat's milk are the best sources of calcium from dairy products and processed products. The calcium content in cow's milk can vary between 276-352 mg depending on the type, whether regular milk, low-fat milk, or nonfat milk.

While the calcium content in a cup of goat milk is estimated to be 327 mg. This amount is equivalent to 27-35 percent of the recommended daily calcium requirement. Aside from being a source of calcium, milk is also a source of protein, vitamin A, and vitamin D.


All types of yogurt are excellent sources of calcium. Not only calcium, yogurt also contains live probiotic bacteria which have various health benefits, especially to maintain the body's metabolism. Yogurt is also thought to be associated with a reduced risk of type 2 diabetes and heart disease. Low-fat yogurt is thought to contain higher calcium, one cup of yogurt contains 45 percent of the recommended daily calcium requirement.


Almost all types of cheese, such as mozzarella, cheddar, and parmesan, are high calcium food sources. But compared to other cheeses, the calcium content in parmesan cheese tends to be higher. Every 30 grams of parmesan cheese is about 330 milligrams of calcium, equivalent to 33 percent of the recommended daily calcium intake.

High Calcium Foods other than Milk and Processed Products

Various types of high calcium foods other than milk include:

Cow Bone Marrow

One type of food that has the highest calcium content. Cow bone marrow can provide as much as 40x calcium calcium compared to ordinary cow's milk.


Broccoli is a green vegetable favored by the wider community. Like most other green vegetables that have high fiber which is widely consumed as a food for a healthy diet. Besides that, broccoli also has a high calcium content, which is as much as 180 mg.


Spinach is a green vegetable that is very easy to find everywhere. Spinach is usually processed into clear vegetables or soup, has calcium content that is not playful. Spinach was able to produce 200 mg of calcium, which of course will be very helpful in fulfilling daily calcium needs.


Radishes produce 200 mg of calcium per stem, which will be very beneficial for your daily calcium needs. Vegetables commonly found in soup or pickled dishes have very good benefits for fulfilling your calcium everyday.


For those who like beans, they may already be familiar with these soybeans. Soybeans turned out to be one of the high sources of protein. 1 cup of boiled soybeans has a calcium content of 261 mg.

Almond nut

Almonds are mixed into other preparations, such as cakes and chocolate. But it turns out that besides being rich in vitamin E, potassium and iron, almonds have a calcium content of 72 mg per per cup.


Edamame or Japanese soybeans have high calcium levels, which is around 98 mg of calcium. This edamame bean can be consumed by boiling it and can be eaten immediately.


Salmon is one type of fish that has a lot of high mineral content which is very useful for the body as a food for diabetics. Besides containing protein, it turns out that 3 ounces of canned salmon has a high calcium content, which is 181 mg.

Sesame Seeds

Sesame seeds are commonly used as garnishes or toppings only from food. But who would have thought, even though it is commonly used in small amounts, every 1 ounce of sesame seeds has a high calcium content, which is equal to 280 mg.


In addition to high calcium foods, calcium supplements can also be another option to meet your daily calcium needs, especially in people who are indicated to lack calcium and people at risk of osteoporosis.

Make sure you know the side effects of using these supplements for some foods and drinks, medical drugs, to certain health conditions. Also make sure you understand how much daily calcium is needed and what types of supplements should be chosen.

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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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