foods rich in calcium

If the bodily calcium requirements are not met, it could lead to osteoporosis, hypertension, and other problems. Any kind of bony structure in our body can be weakened due to calcium deficiency. If there is an increase in the levels of calcium, it results in fatigue, nausea, anorexia, constipation, depression, or increased urination. It can also result in the formation of kidney stones. Hence, in order to avoid the deficiency or overabundance of calcium, we need to take care to not consume too much of this mineral either by way of foods, or calcium supplements. This dietary mineral may be obtained from a number of food items. We are aware of the most common calcium-rich foods, like milk, cheese, and eggs. 

Dependable Dairy

Milk: One of the most widely and easily available foods, milk is great for bones. A cup of milk usually contains 290 to 300 mg of calcium. It is supposed to fulfill maximum of the bodily calcium requirements.


Yogurt: It is a favorite of many, and why not! A cup of yogurt contains around 240 to 400 mg calcium.

Egg: This quintessential product has a calcium content of 55 mg, if it's a medium-sized egg.

Cottage Cheese: Cottage cheese has a good calcium content. Lip-smacking as it is, half a cup of cottage cheese contains approximately 80 to 100 mg calcium.

Ice Cream: The mere mention of ice cream is enough to make mouths water. Ice cream and frozen desserts made of milk have 80-100 mg of calcium in half a cup.

Powdered Fat-free Milk: A teaspoon of this powdered milk contains 50 mg of calcium.

American Cheese: This type of cheese has 165 to 200 mg of calcium per slice. So, you may have cheese, although with discretion.


Swiss Cheese: This has the highest amount of calcium among the types of cheese. One slice of Swiss cheese has about 270 mg of calcium.

Goodness of Greens

Broccoli: A cup of Broccoli contains about 180 mg of calcium.

Kale Cabbage: This is a type of cabbage which is most beneficial for health. Well, half a cup of kale contains 90 to 100 mg of calcium.

Spinach: Spinach is also good when it comes to calcium content. There is around 300 mg of calcium in a single cup of spinach. 

Cauliflower: Boiled half cup of cauliflower has 10 mg calcium.

Peeled Raw Cucumber: A single cup of peeled, raw cucumber contains 17 mg calcium.

Garlic: A teaspoon of raw garlic has 5 mg calcium content.

Edible Mushrooms: One can of mushroom has 14 mg of calcium.

Onions: One cup of chopped and raw onions contains around 40 mg of calcium.

Tomatoes: In a canned paste of tomatoes, without salt, you would find around 94 mg of calcium. On the contrary, 1 cup of green, raw tomatoes has only 23 mg of calcium.

Green Beans: Green beans have a calcium content of 55 mg, when they are boiled and a single cup of it is considered.

Potatoes: A cup of raw and baked peeled potatoes contains 26 mg of calcium.

Fullness of Fruits

Apple: Apple contains the highest amount of calcium in the form of juice. A cup of unsweetened apple juice has 17 mg of calcium, whereas, raw apples with skin and without skin have a calcium content of 8 mg and 6 mg, respectively.


Avocados: One cup of avocado has a calcium content of 18 mg.

Banana: There is 8 mg of calcium in a cup of banana. If the bananas are dehydrated, then the calcium content is 22 mg per cup.

Grapes: Green grapes have a calcium content of 15 mg per cup. American grapes contain 13 mg of calcium per cup.

Lemon: A cup of canned or bottled lemon juice contains 27 mg of calcium.

Orange: One large raw orange has a calcium content of 74 mg.

Pineapple: Canned, unsweetened, pineapple juice has 33 mg calcium in a single cup.

Cherries: Sour cherries, which are canned have 26 mg calcium in one cup, and frozen cherries contain 20 mg calcium in a cup. Likewise, a cup of sweet frozen cherries has 31 mg calcium.


Watermelon: A single cup of diced, raw watermelon has 11mg of calcium.

Strawberries: This yummy red fruit has a calcium content between 25 mg to 35 mg in any form - canned, frozen, or raw.

Pomegranates: A single raw pomegranate has 5 mg calcium.

Apricots: Dried and dehydrated apricots contain around 70 mg of calcium in a single cup, and raw apricots contain 20 mg of calcium.

Almonds: This central Asian dry fruit nut has a calcium content of 370 mg per 100 gm.

More Calcium-(wise) Foods

Soy bean: Soy bean yogurt or tofu is a great source of calcium. It has around 150 mg calcium in 4 oz of tofu.

White Beans: A cup of white beans has around 50 mg of calcium.

Chickpeas: Chickpeas (chhole, as they are called in India) have a calcium content of 105 mg in a cup.

Ginger Root/Ginger: The mighty herb ginger has a calcium content of 16 mg per 100 gm.

Posted in: HEALTH