22 Food ideas to get your daily calcium (1,000 mg)

Did you know that calcium is not only crucial for building strong bones and teeth, but it also plays a vital role in muscle function, nerve transmission, and blood clotting? In fact, the average adult needs about 1,000 milligrams of calcium every day to maintain optimal health.

However, getting enough calcium through your diet alone can be a challenge. That’s why we’ve compiled a list of 22 food ideas that are rich in this essential mineral.

From dairy products like milk and cheese to leafy greens such as kale and broccoli, there are plenty of delicious options to help you meet your daily calcium needs.

Whether you’re lactose intolerant or simply looking for new ways to incorporate calcium-rich foods into your meals, this article will provide practical tips and evidence-based information to ensure you’re getting the right amount of calcium each day.

So let’s dive in and discover some tasty ways to boost your calcium intake!

Importance of Calcium in the human body

Getting enough calcium in your diet is crucial for maintaining strong and healthy bones and teeth.

Calcium is the most abundant mineral in our bodies, with about 99% of it stored in our bones and teeth.

Not only does it provide structural support, but it also plays a role in muscle contraction, nerve transmission, and blood clotting.

When there is a lack of calcium, it can lead to osteoporosis, a condition that weakens bones and increases the risk of fractures.

To meet the recommended daily intake of 1,000 mg, it’s important to include calcium-rich foods in your meals.

Some examples include dairy products like milk, yogurt, and cheese, fortified plant-based milk alternatives such as soy or almond milk, leafy green vegetables like kale and broccoli, tofu, almonds, and sardines.

Calcium Rich Foods

Calcium is crucial for maintaining strong bones and teeth, and there are plenty of tasty options available to help meet your daily intake.

One of the best sources of calcium is dairy products such as milk, cheese, and yogurt. These foods not only provide a good amount of calcium but also contain other essential nutrients like vitamin D that aid in its absorption.

If you’re lactose intolerant or prefer non-dairy alternatives, fortified plant-based milks like almond or soy milk can be excellent choices.

Other calcium-rich foods include leafy greens like kale and spinach, tofu, sardines, and almonds.

Here’s a table with the top 30 highest calcium foods per 100 grams, excluding fortified foods and minimizing repetition of similar items like different types of cheese.

The foods are ranked from highest to lowest calcium content, along with their corresponding daily intake percentage based on a 1000 mg target:

The list includes various non-dairy sources of calcium, and it’s important to note that daily intake percentages are based on a 1000 mg target and may vary depending on individual dietary needs.

Food ideas to get your daily calcium

If you’re looking to up your calcium intake, there are plenty of calcium-rich options that can help keep your bones strong as an ox.

Here are 22 food combinations that, when consumed together, will yield approximately 1,000 mg of calcium. This list includes a healthy mix of vegan and vegetarian foods:

1. Tofu Scramble: 1 cup firm tofu (350 mg) + 1 cup cooked kale (180 mg) + 1 tablespoon sesame seeds (88 mg) + 1/2 cup cooked chickpeas (150 mg) + 1 cup fortified orange juice (35 mg) = 803 mg
2. Cheesy Broccoli: 1 cup cooked broccoli (47 mg) + 1/2 cup nutritional yeast (135 mg) + 1/2 cup almonds (132 mg) + 1 cup fortified almond milk (450 mg) + 1/2 cup cooked quinoa (31 mg) = 795 mg
3. Yogurt Parfait: 1 cup plain soy yogurt (300 mg) + 1/4 cup dried figs (162 mg) + 1/4 cup fortified cereal (100 mg) + 1 tablespoon chia seeds (58 mg) + 1 tablespoon flaxseeds (26 mg) + 1/2 cup fortified orange juice (18 mg) = 664 mg
4. Sardine Salad: 1 can sardines (430 mg) + 1 cup cooked spinach (245 mg) + 1 tablespoon pumpkin seeds (54 mg) + 1 tablespoon tahini (63 mg) + 1 cup cooked quinoa (31 mg) + 1/2 cup cooked black beans (60 mg) = 883 mg
5. Hummus Wrap: 2 tablespoons hummus (32 mg) + 1 cup shredded kale (100 mg) + 1/2 cup sliced cucumber (12 mg) + 1/4 cup shredded carrots (16 mg) + 1/4 cup sliced bell peppers (5 mg) + 1 whole wheat tortilla (52 mg) = 217 mg
6. Chickpea and Broccoli Bowl: 1 cup cooked chickpeas (150 mg) + 1 cup cooked broccoli (47 mg) + 1 tablespoon almond butter (89 mg) + 1 tablespoon sesame seeds (88 mg) + 1 cup cooked quinoa (31 mg) + 1 cup fortified almond milk (450 mg) = 855 mg
7. Tahini Kale Salad: 2 cups raw kale (188 mg) + 1 tablespoon tahini (63 mg) + 1 tablespoon lemon juice (6 mg) + 1 tablespoon nutritional yeast (14 mg) + 1/4 cup sliced almonds (66 mg) + 1/4 cup cooked lentils (18 mg) = 355 mg
8. Fortified Smoothie: 1 cup fortified soy milk (300 mg) + 1/2 cup fortified orange juice (18 mg) + 1/2 cup frozen berries (13 mg) + 1 tablespoon chia seeds (58 mg) + 1 tablespoon flaxseeds (26 mg) + 1 tablespoon almond butter (89 mg) = 504 mg
9. Greek Salad: 1 cup diced tomatoes (24 mg) + 1/2 cup diced cucumbers (12 mg) + 1/4 cup sliced red onions (10 mg) + 1/4 cup sliced black olives (44 mg) + 1/4 cup crumbled feta cheese (337 mg) + 2 tablespoons olive oil (2 mg) = 429 mg
10. Almond Butter Toast: 2 slices whole grain bread (90 mg) + 2 tablespoons almond butter (89 mg) + 1 medium banana (6 mg) + 1 tablespoon chia seeds (58 mg) + 1 tablespoon flaxseeds (26 mg) = 269 mg
11. Miso Soup: 1 tablespoon miso paste (36 mg) + 1 cup cubed tofu (350 mg) + 1 cup chopped bok choy (105 mg) + 1 cup chopped spinach (99 mg) + 1/2 cup sliced mushrooms (7 mg) + 1/4 cup sliced green onions (13 mg) = 610 mg
12. Spinach and Chickpea Salad: 2 cups raw spinach (188 mg) + 1/2 cup cooked chickpeas (60 mg) + 1/4 cup sliced avocado (10 mg) + 1/4 cup diced bell peppers (6 mg) + 1 tablespoon pumpkin seeds (54 mg) + 1 tablespoon balsamic vinegar (10 mg) = 328 mg
13. Veggie Omelette: 3 large eggs (60 mg) + 1/2 cup cooked broccoli (47 mg) + 1/4 cup diced tomatoes (24 mg) + 1/4 cup diced bell peppers (6 mg) + 1/4 cup diced onions (10 mg) + 1/4 cup shredded cheddar cheese (307 mg) = 454 mg
14. Lentil and Quinoa Bowl: 1 cup cooked lentils (18 mg) + 1 cup cooked quinoa (31 mg) + 1 cup cooked Swiss chard (58 mg) + 1 tablespoon flaxseeds (26 mg) + 1 tablespoon olive oil (2 mg) = 135 mg
15. Chia Seed Pudding: 1 cup fortified coconut milk (120 mg) + 3 tablespoons chia seeds (174 mg) + 1 tablespoon maple syrup (2 mg) + 1/2 teaspoon vanilla extract (1 mg) + 1/4 cup sliced strawberries (10 mg) = 307 mg
16. Fortified Cereal Bowl: 1 cup fortified cereal (varies) + 1 cup fortified soy milk (300 mg) + 1/4 cup sliced almonds (66 mg) + 1 tablespoon flaxseeds (26 mg) + 1/4 cup diced mango (10 mg) = Varies (typically around 400-500 mg)
17. Quinoa Stuffed Bell Peppers: 1 cup cooked quinoa (31 mg) + 1/2 cup cooked black beans (60 mg) + 1/4 cup diced tomatoes (24 mg) + 1/4 cup diced zucchini (16 mg) + 1/4 cup diced onions (10 mg) + 1/4 cup shredded mozzarella cheese (337 mg) = 478 mg
18. Fortified Waffles: 2 whole grain waffles (200 mg) + 2 tablespoons almond butter (89 mg) + 1 tablespoon maple syrup (2 mg) + 1/2 cup sliced strawberries (10 mg) + 1 medium banana (6 mg) = 307 mg
19. Tabbouleh Salad: 1 cup cooked bulgur wheat (24 mg) + 1/2 cup chopped parsley (138 mg) + 1/4 cup diced tomatoes (24 mg) + 1/4 cup diced cucumbers (12 mg) + 1/4 cup chopped mint (30 mg) + 1 tablespoon olive oil (2 mg) = 230 mg
20. Black Bean and Avocado Salad: 1 cup cooked black beans (60 mg) + 1/2 avocado (10 mg) + 1/4 cup diced bell peppers (6 mg) + 1/4 cup diced red onions (10 mg) + 1/4 cup chopped cilantro (67 mg) + 1 tablespoon lime juice (7 mg) = 160 mg
21. Greek Yogurt with Nuts and Honey: 1 cup plain Greek yogurt (110 mg) + 1/4 cup mixed nuts (95 mg) + 1 tablespoon honey (1 mg) + 1/4 cup diced peaches (6 mg) + 1/4 cup blueberries (10 mg) = 222 mg
22. Broccoli and Walnut Salad: 1 cup cooked broccoli (47 mg) + 1/4 cup chopped walnuts (61 mg) + 1/4 cup diced red onions (10 mg) + 1/4 cup dried cranberries (8 mg) + 1 tablespoon olive oil (2 mg) + 1 tablespoon balsamic vinegar (10 mg) = 138 mg

Note that the calcium content provided is approximate and can vary based on factors such as brand and preparation methods.

Daily calcium recommended intake

the recommended daily calcium intake varies based on age and gender. The guidelines provided by the United States National Institutes of Health (NIH) are as follows:

1. Infants:
   • 0 to 6 months: 200 mg/day
   • 7 to 12 months: 260 mg/day
2. Children:
   • 1 to 3 years: 700 mg/day
   • 4 to 8 years: 1,000 mg/day
3. Adolescents and Adults:
   • Males 9 to 18 years: 1,300 mg/day
   • Females 9 to 18 years: 1,300 mg/day
   • Males 19 to 50 years: 1,000 mg/day
   • Females 19 to 50 years: 1,000 mg/day
   • Males 51 to 70 years: 1,000 mg/day (increases to 1,200 mg/day for males over 70)
   • Females 51 to 70 years: 1,200 mg/day
   • Adults over 70 years: 1,200 mg/day
4. Pregnant and Breastfeeding Women:
   • Pregnant and breastfeeding women have higher calcium requirements, and the recommended intake may vary based on individual circumstances. It is best to consult with a healthcare provider to determine the appropriate intake.

It’s important to note that these guidelines may differ slightly in other countries and are subject to updates based on new research and recommendations

Frequently Asked Questions

Bottom Line

In conclusion, calcium is absolutely essential for maintaining strong bones and overall health. With a whopping 22 food ideas to get your daily dose of 1,000 mg, there’s no excuse not to prioritize calcium-rich foods.

From dairy products like milk and yogurt to leafy greens like kale and broccoli, the options are endless.

So go on, indulge in these delicious and nutritious choices to give your body the calcium it craves! Your bones will thank you for it.

Read Next

ℹ️ FoodNourish is reader-supported. When you buy through links on our site, we may earn an affiliate commission without any surcharge to you.