A complete guide to calcium-rich foods for bone health
Strong bones are the foundation of a healthy body, providing protection, support, and enabling movement. To keep your bones in the best shape, you need to be eating a balanced diet that is rich in key nutrients. One of the most important nutrients for your bones is calcium, best known for building and maintaining strong bones and teeth. In this guide, we will explore why calcium is important, how much you need per day, calcium-rich foods, and foods that can block absorption.
Why is calcium important for the body?
Calcium is the most abundant mineral in our bodies, with approximately 99% of it stored in our bones and teeth (i). It is vital for bone formation, remodeling, and ongoing maintenance, particularly in ageing populations (ii). However, although it is strongly linked to supporting strong bones and teeth, you may be surprised to learn that calcium plays a much larger role in supporting your body. It is also key for supporting the following body functions (iii):
- Muscle function
- Blood clotting
- Nerve function
Since our bodies cannot produce calcium on their own, it is important to ensure that you are getting enough of this key mineral from a diet of foods high in calcium.
However, we understand that this is not always possible, and some people may require calcium supplements to increase your intake.
You should always consult your healthcare provider before introducing any supplements into your routine.
In addition, you can further support your bone health through regular exercise and avoiding poor lifestyle habits such as smoking that may weaken your bones.
How much calcium do I need per day?
The NHS recommends that most adults aged 19 to 64 and over need 700mg of calcium per day to maintain healthy bones and support overall well-being (iv). The Nutrient Reference Vale for calcium is 800mg.
However, sometimes the amount of calcium you need can vary depending on your age, gender, and specific health needs.
Here is a general breakdown of daily recommended calcium intakes (v).
- Babies up to one year – 525mg
- One to three years – 350mg
- Four to six years – 450mg
- Seven to ten years – 550mg
- Boys 11 to 18 – 1,000mg
- Girls 11 to 18 years – 800mg
- Breastfeeding women – 1,250mg
If you are consistently not getting enough calcium from your diet, your body will draw it from your bones, leading to bone loss over time and an increased risk of osteoporosis.
What foods are high in calcium?
Now that you are aware of why calcium is important and how much you need, it is time to look at how we can get more of it in our diet.
Here is a list of calcium-rich foods for bones that you can easily include in your diet to boost your intake:
1. Cheese
It may come as no surprise, but cheese is one of the richest sources of calcium.
Hard cheeses like parmesan have the most, with a 30g serving providing 240mg of calcium.
Fresh cheeses like ricotta, mascarpone, and cottage cheese tend to have a lower calcium content, with 200g providing 138mg of calcium (vi).
In addition, cheese contains the following:
2. Milk
Milk is another calcium-rich source and is widely available to support any diet, whether you follow a regular, vegetarian, or vegan diet.
Sheep’s milk contains the most calcium, with 200ml providing 380mg of calcium.
Classic milk varieties like semi-skimmed, skimmed, and whole all contain similar levels of calcium:
- 200ml of semi-skimmed contains 240mg of calcium
- 200ml of skimmed milk contains 244mg of calcium
- 200ml of whole milk contains 236mg of calcium
In addition to calcium, milk is a source of other valuable nutrients, including:
- Phosphorus
- Riboflavin
Some milks can also be fortified with vitamin D, which adequate levels have shown to improve calcium absorption by 30%-40% (viii).
3. Yoghurt
Our final dairy product that is great for increasing your calcium intake is yoghurt.
150g of natural yoghurt can provide you with 207mg of calcium, while 150g of flavoured yoghurt has 197mg of calcium.
In addition to calcium, many types of yoghurt are rich in probiotics, which are beneficial live bacteria that support your gut health, immune function, and heart health (ix).
Yoghurt is also rich in the following vitamins and nutrients:
- Phosphorus
- Riboflavin
Research has shown that a higher consumption of milk and yoghurt was associated with an increased bone mineral density at the hip.
However, cream was linked with a lower bone mineral density, highlighting how not all dairy products are beneficial for bone health (x).
4. Sardines
You may associate oily fish like sardines with needing to increase your intake of omega 3 fatty acids, but they can also be an excellent source of calcium too!
60g of canned sardines can provide 240mg of calcium, which is the highest amount found in fish.
Although they are small, sardines are powerhouses when it comes to nutrients and contain:
- Protein
- Potassium
- Vitamin A
- Copper
- Vitamin B12
Sardines contain vitamin D, which is vital for calcium absorption and supporting bone health.
5. Almonds
Next on our list is almonds, one of the highest calcium-containing nuts.
A 30g serving of almonds can provide 75mg of calcium, in comparison to hazelnuts, which have 56mg, and walnuts, which have 28mg.
In addition to calcium, almonds are packed with the following nutrients:
Although these small nuts may seem like just a healthy snack, studies have shown that they can actually provide many health benefits, including lowering cholesterol (xi), the potential to reduce blood pressure (xii), and possibly reducing inflammation (xiii).
6. Tofu
For those who follow a vegetarian or vegan diet, tofu can be an excellent plant-based food for bones.
An average 120g of tofu can provide 126mg of calcium; however, this can vary depending on production and brand.
Tofu is rich in a variety of nutrients, making it a great alternative for those following a plant-based diet.
In addition to calcium, it contains:
- Manganese
- Copper
- Vitamin A
- Phosphorus
Tofu can be a great and low-calorie addition to any meal and has been linked to reduced bone loss (xiv) and fewer menopause symptoms (xv).
7. Chia seeds
Although chia seeds are small, they are mighty and are packed with calcium to support regular bone maintenance.
28gof chia seeds contains 14% of your recommended daily amount of calcium, making chia seeds the perfect snack to increase your intake on the go (xvi)
They also contain a host of other nutrients that are essential for bone health, including:
- Manganese
- Selenium
- Copper
- Phosphorus
- Protein
- Fibre
- Thiamin
- Niacin
Not only are chia seeds linked to bone health, but also to reducing the risk of heart disease, potentially managing blood sugar levels, reducing inflammation, and improving skin health (xvii).
8. Fortified cereals
If a cereal has been fortified with calcium, it means that this nutrient has been added to support our overall health.
Cereals are also commonly fortified with the following nutrients:
- Vitamin A
- Niacin
- Thiamin
- Riboflavin
- Folic acid
- Zinc
- Iron
You can identify a fortified cereal as the added nutrients will be listed on the packaging.
Some fortified cereals can provide as much as 100mg of calcium per serving (xviii).
9. Dried figs
Dried figs have more calcium than other dried fruits, with a 60g serving providing approximately 96mg of calcium.
They can easily be incorporated into your diet as a snack on their own, an addition to yoghurts and smoothies, or used in baking.
Vegetarians and vegans can use this as a good plant-based source of calcium, as well as:
- Fibre
- Copper
- Potassium
- Riboflavin
- Thiamin
- Vitamin B6
Dried figs have also been linked to improving the symptoms of irritable bowel syndrome (xix) and potentially managing blood pressure (xx).
What food is highest in calcium?
The foods that tend to contain the most amount of calcium are dairy products, such as milk, yoghurt, and cheese.
They are not only rich in calcium but also have a high bioavailability, so the body can effectively absorb calcium from them.
The absorption rate for dairy products and fortified foods is approximately 30% (xxi).
Other foods you could consider adding to your diet to increase your intake of calcium include:
- Canned salmon
- Broccoli
- Beans
- Lentils
- Fortified breads
- Grilled herring
- Tahini
- Muesli
- Brazil nuts
- Currants
- Rice pudding
- Cress
What foods block calcium absorption?
Certain foods contain compounds called ‘phytates’ and ‘oxalates’ that can reduce the amount of calcium absorbed by the body (xxii).
These compounds are not directly harmful to your bones, and you will not need to make any adjustments to your diet if you are already getting enough calcium.
Foods that contain phytates include:
- Oats
- Rice
- Chickpeas
- Peanuts
- Whole grain cereals
- Bran
- Seeds
- Grains
Foods that are high in oxalates are:
- Rhubarb
- Sweet potatoes
- Chocolate
- Cashews
- Beets
- Spinach
- Navy beans
Do not avoid these foods altogether, as they are rich in a variety of nutrients, and balance them out with a calcium-rich diet instead.
To protect your bones further, check out our guides on habits that can hijack your bone health and the effects smoking and alcohol can have.
Final thoughts
Calcium is an essential nutrient that not only supports our bones and teeth but also our overall health.
By understanding which foods are high in calcium and the effects they can have, you can make more informed choices while improving bone density and reducing the risk of osteoporosis.
For further guidance on how you can maintain and improve your bone health, check out our Nutri Buzz blog for guides and tips. Alternatively, contact our friendly Nutrition Advice team, who are on hand to provide free and confidential advice.
References:
i. (n.d.). Calcium. Available online: https://www.webmd.com/vitamins/ai/ingredientmono-781/calcium
ii. Rizzoli, R. (2015). Nutritional aspects of bone health and fracture healing. Osteoporosis International, 26(11), 2735–2748. Available online: https://pmc.ncbi.nlm.nih.gov/articles/PMC4337919/
iii. WebMD. (n.d.). Calcium: What you need to know. Available online: https://www.webmd.com/vitamins-and-supplements/calcium
iv. NHS. (n.d.). Calcium: How much do I need?. Available online: https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/
v. Royal Osteoporosis Society. (n.d.). Calcium and bone health. Available online: https://theros.org.uk/information-and-support/bone-health/nutrition-for-bones/calcium/
vi. International Osteoporosis Foundation. (n.d.). Calcium content of common foods. Available online: https://www.osteoporosis.foundation/patients/prevention/calcium-content-of-common-foods
vii. Weaver, C. M. (2023). Calcium in diet and supplementation. Journal of Nutrition. Available online: https://pmc.ncbi.nlm.nih.gov/articles/PMC9813627/
viii. Holick, M. F. (2009). Vitamin D and bone health. Osteoporosis International, 20(7), 1157–1170. Available online: https://pmc.ncbi.nlm.nih.gov/articles/PMC2669834/
ix. Reid, I. R. (2016). Calcium supplements: Benefits and risks. Journal of Bone and Mineral Research, 31(1), 13-16. Available online: https://pmc.ncbi.nlm.nih.gov/articles/PMC5031164/
x. Yogurt and bone health study. (2013). Association between yogurt intake and bone health in older adults. Journal of Nutrition. Available online: https://pmc.ncbi.nlm.nih.gov/articles/PMC3641848/
xi. National Institutes of Health. (2020). Calcium and its role in osteoporosis prevention. Available online: https://pubmed.ncbi.nlm.nih.gov/32412597/ [Accessed 13 Mar. 2025].
xiii. Almonds and bone health. (2022). Potential effects of almond consumption on bone health. Nutrition Research, 15(3), 23-29. Available online: https://pmc.ncbi.nlm.nih.gov/articles/PMC9526836/
xiv. Osteoporosis and nutrition. (2021). Dietary impact on bone mineral density. Available online: https://pmc.ncbi.nlm.nih.gov/articles/PMC8156509/
xv. Bone health and supplements. (2018). Calcium and vitamin D supplementation for osteoporosis. Journal of Clinical Nutrition, 65(4), 1002-1012. Available online: https://pmc.ncbi.nlm.nih.gov/articles/PMC5713750/
xvi. WebMD. (n.d.). Health benefits of chia seeds. Available online: https://www.webmd.com/diet/health-benefits-chia-seeds
xvii. WebMD. (n.d.). Health benefits of chia seeds. Available online: https://www.webmd.com/diet/health-benefits-chia-seeds
xviii. WebMD. (n.d.). Foods high in calcium. Available online: https://www.webmd.com/diet/foods-high-in-calcium
xix. Calcium intake study. (2018). Effects of calcium-rich diets on osteoporosis prevention. Journal of Clinical Nutrition. Available online: https://pubmed.ncbi.nlm.nih.gov/30318190/
xx. WebMD. (n.d.). Health benefits of figs. Available online: https://www.webmd.com/diet/health-benefits-figs
xxi. NIH. (n.d.). Calcium - Fact Sheet for Health Professionals. Available online: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
xxii. Royal Osteoporosis Society. (n.d.). Are there any foods I should avoid for bone health?. Available online: https://theros.org.uk/information-and-support/bone-health/nutrition-for-bones/are-there-any-foods-i-should-avoid/
