10 Top Foods With the Most Calcium

Calcium is the most abundant mineral in the human body, constituting around 2% of the total body weight.  Although it performs countless functions in the body, the most important is related to bone health.

The bones are the ones that make deposits and withdrawals of calcium.  They are living tissues and seek regular maintenance.  On this note, calcium intake is the major method of maintaining bone strength and durability.

Your body uses 99 percent of its calcium to keep your bones and teeth strong, thereby supporting skeletal structure and function. The rest of the calcium in your body plays key roles in cell signaling, blood clotting, muscle contraction and nerve function.” – Arielle Kamps, R.D., M.S.

Not only it provides sustenance to the teeth and bones, calcium also helps the body with:

  • Hormone release
  • Normal and steady heartbeat
  • Transmission of nerve signals
  • Forming blood clots
  • Muscle contraction
The Recommended Daily Allowances (RDA)
Age Male Female
0-6 months 200 mg 200 mg
7-12 months 260 mg 260 mg
1-3 years 700 mg 700 mg
4-8 years 1,000 mg 1,000 mg
9-13 years 1,300 mg 1,300 mg
14-18 years 1,300 mg 1,300 mg
19-50 years 1,000 mg 1,000 mg
51-70 years 1,000 mg 1,200 mg
71-plus years 1,200 1,200 mg


10 Top Foods With the Most Calcium
  1. Chia Seeds

Chia seeds are probably the most potent and versatile superfood around. An ounce of these seeds provides 177 mg (17% DV) of calcium. They are also high in omega-3s and protein.

  1. Collard Greens

Packed with every healthy nutrient available, collard greens are a great addition to any dish.  A cup of chopped collard greens registers 266 mg (26% DV) of calcium.

  1. Kale

Nutrition Data, which holds nutrition data for every food, rates kale 5/5 for its optimum health and weight loss benefits.  A cup of chopped kale holds 91 mg of calcium (9% RDI).

  1. Bok Choy

This fleshy veggie packs staggering 882 mg of calcium per head.  Amazingly, it also holds 378 mg of vitamin C or 630% of DV.

  1. Black Beans

Black beans pack a ton of fiber and protein (60% and 30%, respectively. ) A cup of black beans also holds respectable 46 mg (5% DV) of calcium.

  1. Amaranth

This tasty grain is packed with minerals like phosphorus, manganese, iron, and magnesium.  A cup of cooked amaranth delivers some 116 mg (12% RDI) of calcium.

  1. Parmesan Cheese

Pasta lovers tend to indulge in parmesan, which is a good thing though.  Calcium count: 331 mg (33% RDI) per ounce. Wow!

  1. Tofu

The health benefits of tofu are indeed countless.  But, the calcium content says it all- a ½ cup of raw tofu provides up to 434 mg of calcium (43% DV).

  1. Milk

Milk is a great source of calcium, and it is one of the most inexpensive and most widely available at the same time.  Not only it holds an average of 314 mg of calcium (31% DV), cow`s milk also contains vitamin D, vitamin A, and protein.

  1. Low-fat Yogurt

Plain yogurt provides about 30% RDI, the low-fat stuff contains around 245 grams, or 45% RDI.


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