Best calcium rich foods to add to your diet

1.Dairy products

Dairy products provide the most easily absorbed and calcium-rich source compared to plant-based and fortified foods.


Half-cup of dry-roasted soybeans, containing 119 mg of calcium, is an excellent vegan source of calcium.

3.Dark Green, Leafy Vegetables 

Kale, spinach, and collard greens, especially the latter with 164 mg of calcium per half-cup, are great sources of calcium when cooked.

4.Calcium-Fortified Foods

Fortified orange juice and cereals provide easily absorbed calcium, some with calcium citrate malate and up to 100 mg of calcium per serving.

5.Canned Salmon

Canned salmon, besides dairy, is a top calcium source, providing 181 mg in 3 ounces, and it also includes Vitamin D that helps calcium absorption.


Figs, both dried and fresh, are a good source of calcium providing 68 mg in 5 fruits, while papayas and oranges are other calcium-rich fruit options.

7.Flour Tortillas

A single 10-inch flour tortilla offers 90 mg of calcium, great news for those who enjoy carbohydrates.

8.Canned Baked Beans

Canned baked beans, with 126 mg of calcium per 4 ounces, are a good source of both calcium and fiber.

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