An high intake of calcium is essential for keeping the bones and teeth healthy, and a person contains around 2% of calcium of total body weight.
Daily intake of this essential nutrient is vitally important because aside from the body’s high needs, certain amounts of calcium are excreted through urine, sweat and even in feces. This calcium rich food list will help in choosing foods that are rich in the mineral and in doing so should help in protecting the body against things such as, osteopenia, colon cancer and aiding the body’s transportation of nutrients.
Most individuals do not get the right amount of calcium, wherein severe deficiency of this mineral can lead to diseases such as osteoporosis and rickets. It is important to know the best food sources of calcium that can be included in ones daily diet, and this list should be helpful.
Fruits
| Calcium Rich Foods List | Serving size | Calcium per serving (mg) |
| Apples, raw, with skin | 1 apple | 8 |
| Apricots, raw | 1 apricot | 5 |
| Bananas, raw | 1 banana | 6 |
| Blackberries, raw | 1 cup | 42 |
| Grapefruit juice, pink, raw | 1 cup | 22 |
| Mangos, raw | 1 mango | 21 |
| Melons, cantaloupe, raw | 1 cup | 14 |
| Orange juice, raw | 1 cup | 27 |
| Papayas, raw | 1 papaya | 73 |
| Peaches, raw | 1 peach | 6 |
| Pears, raw | 1 pear | 15 |
Vegatables
| Calcium Rich Foods List | Serving size | Calcium per serving (mg) |
| Beets | 1 cup | 26 |
| Broccoli, raw | 1 cup | 41 |
| Brussels sprouts, without sail | 1 cup | 56 |
| Cabbage, raw | 1 cup | 28 |
| Carrots, raw | 1 cup | 36 |
| Cauliflower, without salt | 1 cup | 20 |
| Celery, without salt | 1 cup | 63 |
| Garlic, raw | 1 clove | 5 |
| Lettuce, green leaf, raw | 1 cup | 20 |
| Lima beans, large | 1 cup | 51 |
| Mushrooms, white, raw | 1 cup | 2 |
| Onions, raw | 1 whole | 25 |
| Parsley, raw | 10 sprigs | 14 |
| Radishes, raw | 1 radish | 1 |
| Raisins, seedless | 1 cup | 73 |
| Seaweed, kelp, raw | 2 tbsp. | 17 |
| Shallots, raw | 1 tbsp. | 4 |
| Spinach, raw | 1 cup | 30 |
| Turnip greens, without salt | 1 cup | 197 |
Nuts
| Calcium Rich Foods List | Serving size | Calcium per serving (mg) |
| Nuts, cashew nuts, without salt | 1 oz | 13 |
| Nuts, almonds, without salt | 1 oz | 75 |
| Nuts, chestnuts | 1 cup | 41 |
| Nuts, pecans | 1 oz | 20 |
| Nuts, walnuts | 1 oz | 28 |
| Nuts, pine nuts | 1 oz | 5 |
Dairy Products
| Calcium Rich Foods List | Serving size | Calcium per serving (mg) |
| Milk, whole | 8 oz | 272 |
| Milk, buttermilk | 8 oz | 280 |
| Milk, nonfat | 8 oz | 296 |
| Milk, reduced-fat | 8 oz | 296 |
| Yogurt, fruit, low fat | 8 oz | 318-384 |
| Cheddar cheese | 1.5 oz | 306 |
| Yogurt, plain | 8 oz | 415 |
We hope that you have found this calcium rich foods list useful.
References and fuurther reading
Calcium Rich Foods, Harvard University Health Services, USDA Calcium Foods.