11 Foods High in Calcium

by Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM Published on , Last Updated on July 3, 2013

Chia Seeds

We all know that we need adequate amounts of calcium in our diet for strong bones and teeth. Most people associate calcium with the consumption of cow’s milk, although recent research reveals a different story.

Although homogenized and pasteurized milk does have high amounts of this important mineral, it is not well absorbed or utilized in the body. Milk products often contain high levels of toxins like bovine growth hormones and antibiotics. The good news is that there are many other great foods that are high in calcium easy to incorporate into your daily diet. I must note however that raw organic goat or cow milk is a good source of calcium.

1. Sesame Seeds

These white little seed-wonders are very high in calcium, as well as other important vitamins and minerals.

Raw sesame seeds possess almost 1000 mg of calcium per 100g serving. Tahini butter, a popular sesame seed-based nut butter has 426mg per 100g serving.

2. Chia Seeds

Many people are unaware that chia seeds are very high in calcium (as well as the beneficial Omega 3 & 6 fatty acids needed for health). A 3.5 ounce serving can provide about 631mg of calcium.

3. Dark Leafy Greens

From greens to spinach to kale, getting our calcium from dark, green, leafy vegetables is a an excellent health choice. Spinach ranks very high in calcium, with 56mg of calcium per cup. A 100g serving of collards packs a 145 mg calcium punch. One cup of steamed bok choy has around 158 mg of the mineral. Kale ranks in with 139mg of calcium and the spicy mustard green has 103mg of calcium per 100g serving.

5. Oranges


One cup of freshly-squeezed organic orange juice offers approximately 72 mg of calcium. Not to mention plenty of vitamin C, which will significantly improve the amount of calcium your body absorbs. Besides vitamin C and calcium, oranges are also a great source of potassium, vitamin A and beta carotene.

6. Quinoa

A light and healthy whole grain, one cup of cooked quinoa offers approximately 60-100 mg of calcium, not to mention a high amount of potassium, zinc and protein.

7. Blackstrap Molasses

This is an excellent sweetener for teas and baked goods. High in multiple vitamins and minerals, one tablespoon of this thick, dark molasses will give you 172 mg of your daily calcium needs. Try it in your morning cup of organic tea or coffee.

8. Beans

Many common beans are high in calcium. Winged beans possess 442mg of calcium per 100g serving. Many white beans are very high in calcium. Most white beans have approximately 175mg of calcium per serving. Navy beans are also a great source of calcium, with 127 mg per cup.

8. Broccoli

One cup of these green florets offers approximately 74 mg of calcium, along with 120mg of vitamin C which will help your body absorb the calcium. Broccoli also contains a high amount of vitamin K, vitamin A, foliate and dietary fiber.

10. Dried Fruits and Nuts

Many dried fruits are high in calcium. In fact, eating five dried figs per day gives you 135 mg of calcium. Almonds are also extremely high in calcium. Raw, or ground into nut butter, almonds hold 266mg of calcium per 100g.

11. Dried Herbs

Dried Herbs

Who would have thought that adding dried herbs to your dishes would increase your calcium intake? Dried savory spice holds a whopping 2132mg of calcium per 100g serving. Other dried herbs that are calcium rich include dill, basil, marjoram, thyme, oregano, poppy seed, mint, celery seed, sage, parsley and rosemary.

Other Sources of Calcium

Aside from the foods listed above, there are many other ways to get calcium in your diet. I recommend supplementing your diet with a calcium supplement. I only recommend calcium orotate.

Top Selling Supplements

Colon CleanserOxy-Powder® is the top quality colon cleanser. Promotes optimal colon health and regular bowel activity. Learn More

Liver Cleanse KitThis complete liver cleansing kit is a comprehensive approach to cleansing your liver. Learn More

Global Healing Center Shop our Products

Get to know Dr. Group

  Our Company