10 Calcium-Rich Foods for Improving Bone Density

Calcium is essential for maintaining strong, healthy bones and overall health, but an estimated 42% of adults are not getting enough. Over time, low calcium intake leads to low bone density, increasing the risk of osteoporosis and fractures. Eating calcium-rich foods is essential for everyone, from kids who are continuously growing and increasing bone density to adults maintaining bone density and older adults attempting to preserve bone density and strength.¹

Whether you're looking to boost your bone strength or improve your overall well-being, adding more calcium-rich foods to your diet is a great place to start. By the end of this article, you’ll know what foods high in calcium you can add to your diet, including dairy and vegan foods, to help meet your calcium needs. 

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What Are the Health Benefits of Calcium?

You’ll find 98 percent of all the calcium in your body stored in your bones and teeth as it works to keep them strong and healthy, but that’s not the only thing calcium does. It’s involved in a wide range of important functions that help your body run smoothly, having a hand in everything from keeping your heart healthy to supporting your nerves and muscles. Here are some key benefits of calcium:²

• Boosts Bone Health: Just under 20% of the dry weight of bone is from calcium. This mineral is essential for building and maintaining strong bones, helping reduce the risk of fractures and osteoporosis.³ 
• Helps Control Blood Pressure: It keeps your blood vessels healthy and regulates blood flow, which can help maintain normal blood pressure.
• May Reduce Kidney Stone Risk: When you eat foods high in calcium, the calcium binds to oxalates in the digestive system, minimizing the amount of each that reaches your kidneys, where calcium oxalate stones can form.⁴
• Supports Cellular Function: It’s involved in muscle movement, nerve signaling, and hormone release, all of which keep your body functioning properly.

Yogurt

As a dairy product, yogurt is an excellent source of calcium, with one cup of low-fat yogurt providing 34 percent of the DV of calcium. In addition to calcium, it’s also high in vitamin D and protein (especially if you choose Greek yogurt), both of which support strong bones. Diets low in protein can lead to a quicker loss of bone mass, making it just as important to focus on protein intake as getting enough calcium. Yogurt can help you easily get more protein and calcium by being used as part of a fruit parfait, in smoothies, or even added to dressings or used in baking.⁵ 

Navy Beans

While most beans have between 4 and 6 percent of the daily value of calcium, navy beans have 10 percent of the DV in just one cup, making them a good source. Beans are also a great source of protein, fiber, iron, potassium, and B vitamins.  Animal studies have found that beans may have a protective effect on bones during menopause when dropping estrogen increases the breakdown of bone.^{6, 7}

Use beans in soups, salads, stews, vegetarian burgers, and more. 

Whey Protein

If you use whey protein powder in your shakes or smoothies for a protein boost, you’re also getting a hefty boost of calcium. Many whey protein powders have around 10 percent of the DV for calcium and, of course, have the added benefit of protein for bone health. Researchers believe that higher protein intakes, especially for older adults, may help improve calcium absorption in the gut.⁸

Whey protein can be used by itself mixed with water or milk but is also a great addition to smoothies, shakes, and baked goods to boost the protein and calcium in meals and snacks. 

<div class="pro-tip"><strong>Also Read: </strong><a href=casein-vs-whey>Casein vs. Whey: Which Protein Is Better for You?</a></a>.</div>

Milk

Milk is one of the best sources of calcium, with 23 percent of the recommended daily value in every cup. Along with calcium, milk is also a good source of vitamin D, with 15 percent of the daily value in every cup. Working together, these two nutrients help support strong bones and reduce the risk of fracture, as vitamin D improves calcium absorption and mineralization in bone tissue.^{9, 10}

The amount of fat in your milk does not impact its calcium content. To avoid too many calories and saturated fat, choose low-fat milk, like one or two percent. You can easily enjoy milk throughout your day, splashing it in your coffee, pouring it into oatmeal or cereal, making it in smoothies, or enjoying it as another milk-based food like cottage cheese! 

Chia Seeds

Don’t underestimate the power of seeds– these little crunchy nutritional powerhouses are loaded with nutrients like protein, fiber, omega-3 fatty acids, iron, magnesium, and plenty of calcium. Just one ounce of chia seeds has 14 percent DV of calcium.¹¹

Not only are chia seeds a good source of calcium, but they’re also an easy-to-use and powerful ingredient to help improve metabolic health. They may help reduce blood pressure, platelet aggregation, and cholesterol levels and combat oxidation in the body. Chia seeds can be used in oatmeal, smoothies, or as a pudding. You can even sprinkle chia seeds into baked goods or add them to homemade granola for an extra crunch.¹² 

Dark Leafy Vegetables

Dark leafy greens like kale, spinach, bok choy, and collard greens are good sources of calcium, providing 15 and 19 percent of the DV per cup, respectively, when cooked. ^{13, 14}

Cooking leafy greens exponentially increases the amount of calcium available to your body. Applying heat helps break down oxalates, a compound that keeps calcium bound and unavailable in its raw form. So, while cooking leafy greens decreases the amount of some minerals like magnesium, potassium, and zinc, you’ll get more calcium and iron by cooking your greens.¹⁵

You can easily add leafy greens to your diet by tossing a few handfuls in anything you’re cooking, including pasta, soups, stews, casseroles, eggs, and more! 

Tofu

Tofu, a vegetarian protein made from soybeans, is one of the richest non-dairy sources of calcium, as many forms of tofu sold in the US are fortified with calcium. Calcium sulfate (gypsum) is often used as a coagulant for tofu, although other types of coagulants can potentially be used. One cup of firm tofu made with calcium sulfate can have up to 67 percent of your DV of calcium, making it a great option for anyone who is dairy-free, following a vegan diet, or has lactose intolerance. Tofu is also high in protein and an excellent source of iron. 

Tofu is used in various vegetarian cuisine, and you can easily swap chicken for tofu in many recipes. It’s also an easy and delicious addition to smoothies for a protein, calcium, and iron boost! 

Cheese

Cheese is a great way to boost your calcium levels. By sprinkling shredded cheese on eggs or a salad or adding a slice to your sandwich or burger, you can get up to 15 percent of your DV of calcium.¹⁶

Your body has an easier time absorbing calcium from dairy than many plant-based foods or calcium supplements, and you get the added benefits of protein and phosphorus, both promoting strong bones. If you’re worried about the saturated fat in cheese, be mindful of your portions and choose cheeses that are naturally lower in fat with more calcium. One ounce of Swiss cheese has 19 percent DV of calcium and just 26 percent DV of saturated fat.^{17, 18}

Canned Fish

Canned fish is often prepared with bones still intact and soft enough to be eaten along with the meat. You’ll find this with canned fish like salmon (canned with skin and bones), sardines, mackerel, and anchovies. A three-ounce serving of sardines has 25 percent DV of calcium.¹⁹

Always read the label on your canned fish, as there can be wide differences depending on how it’s prepared and packed. For example, a three-ounce serving of salmon canned with skin and bones has 16 percent DV of calcium, while boneless and skinless salmon has no calcium.²⁰

Canned fish is also a great source of omega-3 fatty acids and vitamin D, which are both difficult to get from other food sources. Swap calcium-rich canned fish for tuna in a tuna-style salad, eat them on toast or pizza, add them to vinegar-based pasta salads, or serve them on top of crostini with fresh herbs and melted cheese for a calcium-packed appetizer! 

Fortified Foods

Many foods sold in supermarkets are fortified with calcium to increase the amount we eat, improving public health outcomes like improved growth in children and reduced fractures in post-menopausal women. Calcium is added to milk products, cereals, bread products, orange juice, and other fruit juices. A 2021 study found that eating calcium-fortified foods may lead to an increased intake of up to 1,200 milligrams of calcium per day.²¹

Learn More About How to Improve Blood Sugar Health With Signos’ Expert Advice

A well-balanced diet rich in vitamins and minerals, including calcium, can help you feel your best and stay healthy at any age. Signos expert advice can help you better manage your blood sugars, weight, nutrition, and health goals, supporting you each step of the way. To see if Signos CGM is the next best step for you, take our quick free quiz and learn more! 

<div class="pro-tip"><strong>Learn More: </strong><a href=vegan-calcium-sources>8 Vegan Calcium Sources for Your Diet</a>.</div>