Building Stronger Bodies
Strong bones aren’t built overnight. They’re a slow, steady project, like saving loose change in a jar until, years later, you’ve got something substantial. And calcium? That’s the coin. We’ve been told since childhood to “drink your milk” because it’s good for your bones, but the truth is, there’s a whole world of calcium-packed foods beyond the dairy aisle. Some are obvious, while others might surprise you. And yes, while you could just take a supplement, food gives a bit of joy with your nutrition. Let’s walk through 20 of the best sources, from the everyday staples to the lesser-known superstars.
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1. Yogurt
Creamy, tangy, and versatile, yogurt is the standing champion of calcium-rich foods. One cup of plain, low-fat yogurt can give you over 40% of your daily calcium needs. Use it as a marinade for chicken, a base for tzatziki, or a healthy breakfast paired with honey and berries—maybe a sprinkle of homemade granola.
2. Cheese
With an impossibly vast assortment of flavor profiles from rich and creamy to hard and pungent, you could try a different cheese daily for the rest of your life and still not sample them all. Cheese can be indulgent, yes, but it’s also a compact calcium bomb. A single slice of Swiss packs about 200 mg. Just don’t forget that it’s also quite high in fat, so moderation is key.
3. Milk
Often touted as the gold standard, eight ounces of cow’s milk has roughly 300 mg of calcium, plus protein and vitamin D (if fortified). Whether it’s whole, skim, or somewhere in between, milk’s an easy win for bone health. Plant milks like oat or almond can work too if they’re fortified.
4. Sardines
These tiny, briny, canned fish come packed in oil and are full of calcium thanks to their soft, edible bones. You can toss them on toast with a spritz of lemon or mix into pasta with garlic and parsley. Sardines may be polarizing to people’s tastebuds, but if you can get past the image of those tiny little eyes, they’re a powerhouse of nutrition.
5. Tofu
Although this one gets a bad rep, tofu is a versatile food that shouldn’t be exclusive to vegetarians. Depending on how it’s prepared (calcium-set tofu is key), tofu can be a huge contributor to your calcium intake. Whether you opt to stir-fry it, grill, or marinate it, tofu soaks up whatever flavors you throw at it.
6. Almonds
These nuts (technically seeds) are crunchy, portable, and full of good fats. A handful of almonds isn’t just a snack; it’s a slow-release source of calcium and magnesium, both of which your bones love. Almond butter counts too, though you’ll want to watch the sugar content.
7. Kale
These leafy greens aren’t just for rabbits and California wellness influencers. Calcium is notoriously difficult to absorb, and kale offers a highly bioavailable form of it, meaning your body can actually make good use of it. Massage the leaves with your hands to soften them up before making a salad or sauté with olive oil and garlic.
8. Broccoli
Yes, it’s the vegetable everyone loves to hate. Broccoli isn’t glamorous, but it works hard for your health. Broccoli’s calcium content isn’t tremendously high, but it’s paired with vitamin K, which plays its own role in bone strength. Steam it lightly to keep that bright green crunch.
9. Bok Choy
Although sometimes overlooked in the produce aisle, bok choy is a calcium-friendly, mild-tasting green. It’s especially good in stir-fries, and its neutral taste means it pairs well with almost anything. Don’t overcook this one or else it’ll lose its crunch.
10. Figs
Fresh figs are seasonal jewels of the Middle Eastern world, but dried figs are a year-round treat. They offer sweetness, chewiness, and a nice bump of calcium per serving. Throw one in your green smoothie for a little boost of sweetness or stuff them with peanut butter for an especially decadent treat.
11. Edamame
These green soybean pods are more than just a sushi restaurant appetizer. They’re full of plant-based protein, calcium, and fiber. Sprinkle with a dash of sea salt, eat them warm, and suddenly they’re gone before you realize it.
12. White Beans
These underappreciate beans go by many names: cannellini, navy, great northern. A single cup gives you a solid dose of daily calcium, along with a pleasant creaminess that works well in soups, stews, or blended into dips—even tossed on your salad.
13. Chia Seeds
These tiny black seeds are inconspicuous, yet they swell into tiny pearls in liquid, imbued with a surprising amount of calcium along with omega-3s. Stir them into yogurt, soak overnight for pudding, or toss into a smoothie for invisible nutrition.
14. Salmon (with bones)
Although fresh is the clear winner in terms of flavor, canned salmon with its soft, crushed bones left in is a calcium jackpot. It tastes richer than canned tuna and works well when mashed with mayo, herbs, and lemon juice for sandwiches or cracker toppings.
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15. Blackstrap Molasses
This lesser-known contender is more than just an essential ingredient in French toast. A single tablespoon offers a hefty dose of calcium, plus iron, and potassium. Its robust, almost bittersweet flavor works surprisingly well drizzled over oatmeal or added into your ginger molasses cookies.
16. Amaranth
This ancient grain is underrated and deserves to be in the spotlight. Amaranth’s nutty, earthy flavor works in both sweet and savory dishes, and it’s naturally rich in calcium. Try it as a breakfast porridge or a side dish instead of rice.
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17. Sesame Seeds
These seeds may be tiny, but they’re loaded with calcium. A sprinkle over stir-fries, salads, or roasted vegetables gives you a quiet boost. A teaspoon of tahini—sesame paste—takes your homemade hummus dip to the next level.
18. Turnip Greens
Considered kale’s peppery cousin, turnip greens bring serious calcium power to your meal. Sauté them with onions and a little vinegar, and they go from bitter to deeply flavorful.
19. Okra
That sticky texture may be polarizing, but the dish packs some hefty nutrients. Okra offers a good calcium punch along with fiber, and if you opt to roast it, you’ll lose the slime factor.
20. Seaweed
Seaweed isn’t only used to wrap sushi. Certain types, like wakame, are surprisingly high in calcium. Toss it into miso soup, salads, or munch on dried and salted seaweed chips for a mineral-rich ocean snack. Just watch the iodine content.
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