Top 15 calcium rich food for bones that you shouldn’t miss out on

calcium rich foods for bones


Bones are like the shields that protect the organs of your body and are made up of calcium and vitamin D. They are ever growing, store minerals and provide support to your body. The bone marrow present in bones is responsible for producing white and red blood cells. That is why it is advised to eat calcium rich foods for bones

In this blog, we will see top 15 calcium rich, bone strengthening foods that will provide you with the necessary calcium required by your bones and keep them stronger and healthier for a long time. But before that let’s have a look at the amount of calcium required by your body.

How much calcium should your body have?

Our body cannot produce its own calcium. It must be derived from natural food or supplements. Calcium rich food for bones is better than supplements, hence, food for strong bones and muscles should be a part of your daily diet.

Check out the table below to see how much calcium is required by your bones - 

Children: 1 to 3 years old

700 mg

Children: 4 to 8 years old

1000 mg

Children: 9 to 18 years old

1300 mg

Pregnant and lactating women

1300 mg

Adult males: 19 to 70 years old

1000 mg

Adult females: 19 to 50 years old

1000 mg

Adult males 71+ years and females 51+ years:

1200 mg

Top 15 calcium rich food for bones

Listed below are the top 15 bone strengthening foods that will help you meet calcium requirements for your bones - 

1) Milk

If we are talking about food for strong bones and joints then milk tops this list. One cup of milk provides 305 milligram of calcium, which is about 25% of recommended daily intake for adults.

So, don’t forget to drink one glass of milk everyday.

2) Soymilk

Soy milk is a good substitute for dairy milk for people who are lactose intolerant. One cup of soymilk contains around 340 mg of calcium. The high calcium makes it a food good for bones.

3) Seeds

Seeds are another food of bone health that provide 10% of daily intake of calcium. Some of the best calcium-rich seeds include chia seeds, poppy seeds, and sesame seeds. They are also a good source of protein, fiber and healthy fats.

4) Cheese

Cheese is another calcium rich food for bones. Hard cheese for example cheddar and parmesan provide around 200 milligram of calcium in one ounce. 

5) Yogurt

There are two main types of yogurt. They are greek and low fat. The greek yogurt has more protein than calcium. But the low fat yogurt has 34% of the daily recommended value of calcium in one cup making it a good bone fracture healing food.

6) Almonds

Almonds are a good bone strengthening food. 29 grams (or 1 ounce) of almond provides 6% of daily requirement and 1 cup of almond has 378 milligrams of calcium. It has other bone health nutrients as well such as magnesium and vitamin K.’

Suggested read - Top 2 Vitamin D Rich Dry Fruits - Healthy Master 

7) Beans and lentils

Beans and lentils are high in fibers, proteins and other nutrients. But some of them such as winged beans, white beans and chickpeas are bone growth foods as well providing up to 26% of daily value of calcium in one cooked cup.

8) Sardines and canned salmon

Sardines and canned salmon are another calcium rich food for bones. A 3.5 ounce serving of sardines provides about 350 milligrams and canned salmon provides 200 milligram of calcium. The calcium present in them is easily absorbed by the body as compared to calcium present in dairy foods making them a good choice for bone strengthening food.

9) Whey protein

Isolated whey protein has 160 milligrams of calcium. It also helps in building and repairing the muscle tissue making it one of the foods to increase bone density.

10) Rhubarb

Rhubarb is a leafy vegetable that provides 10% of daily calcium. It also contains oxalates that help in easy and fast absorption of calcium by the body making it one of the good calcium foods for bones.

11) Leafy greens

Some of the best leafy greens for calcium include collard greens, kale and spinach. A cup of cooked collard greens provides 268 milligrams of calcium. You can also call it a food for healthy bones due to its high content of calcium.

12) Figs

Figs are another example of calcium rich foods for bones. You can get 30 milligrams of calcium per 80 grams of fresh figs or 50 milligrams of calcium per 40 grams of dried figs. They are also a rich source of fiber which improves digestion and absorption of calcium.

13) Edamame and tofu

Edamame and tofu both are food for bones. Edamame are immature soybeans whereas tofu is a curdled soybean product. One cup of edamame gives 98 milligrams of calcium and one cup of tofu gives 350 milligrams of calcium making them a good bone strengthening food.

14) Amaranth

Amaranth is a food good for bones and joints. Both its leaves and grains contain high levels of calcium. It is a gluten-free grain, making it a good choice for people with celiac disease or gluten sensitivity.

15) Fortified foods

Fortified foods such as breakfast cereals, bread and orange juice have nutrients added to them. They can be a tasty bone strengthening food.


Calcium is an important nutrient required by our body. There are plenty of calcium rich foods for bones available to meet your daily requirement. If you are not a fan of dairy products there are several plant based options available as well. So what are you waiting for? Pick yours from the list provided above and make those bones strong and healthy!

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