Foods high in calcium

Boning up on Calcium

Bone mass peaks by the end of our 20s. With aging, we absorb less calcium from food, which can cause our bodies to tap into the reserve…our bones. This can lead to fragile bones (osteopenia or osteoporosis), easy fractures, and limited mobility. Protect your bones by getting more calcium each day!

Non-dairy boosts

  • Try calcium-fortified orange juice.
  • Opt for calcium-fortified non-dairy milk (e.g., pea protein, oat, soy, almond, or coconut).
  • Choose cereals that are fortified with calcium.
  • Include tofu prepared with calcium sulfate in your eating pattern; check the nutrition label for the highest calcium percent daily value (%DV).
  • Add chia seeds to hot or cold cereals, smoothies, soups, or salads.
  • Include leafy dark green vegetables in your lasagna or soups.
  • Try canned salmon with bones or canned pink salmon as your protein source for lunch or dinner.

Dairy boosts

  • Add a glass of milk to lunch instead of soda or juice. Look for low-fat if this works best for your eating pattern.
  • Use milk when making hot cereals, soups, or sauces.
  • Add milk to your coffee or tea.
  • Sprinkle some cheese on your breakfast omelet or lunch salad.
  • Grab an individually wrapped cheese stick for a calcium- and protein-filled snack.
  • Substitute yogurt for sour cream in recipes.
  • Add a few tablespoons of dried milk to your smoothies, dips, puddings, mashed potatoes, or even ground meat.

Other boosts

  • Weight-bearing activity: Add activities such as walking and strength training with weights or your own body weight to your daily routine.
  • Move more — sit less: Incorporate more standing and moving into your day; take the stairs instead of the elevator; set your timer for a walk break at work.
  • Check labels like a pro: Focus on foods that provide a good (10-19% DV) to excellent (20% DV or higher) amount of calcium per serving to help meet your nutrition needs.


Protecting your bone health by incorporating more calcium into your diet is a win-win situation. Foods that contain calcium are usually partnered up with other needed nutrients. Making room for these foods will give you peace of mind when it comes to helping your bone health.