Home › News › Healthy calcium-rich food recipes Healthy calcium-rich food recipes Published September 21, 2023 Calcium is crucial for the development and lifetime maintenance of healthy bones. Together with other minerals, calcium forms hard crystals that give bones their strength and structure and bones contain over 99% of the calcium in the body. Calcium is also needed for other functions in the body including the heart, muscles, blood, and nerves. Your bones function like a calcium bank. If you do not consume enough calcium, your body will remove what it needs from your bones to use elsewhere. Your body requires calcium every day. Calcium loss from bones is a reason for the deterioration of bone health, strength and density and increased risk of developing osteoporosis. How do our bodies absorb calcium? For the body to properly use the calcium present in the food, adequate vitamin D is needed to absorb calcium from the intestine to support healthy bones. Vitamin D also supports the growth and maintenance of the skeleton and regulates calcium levels in the blood. We need to consume calcium-rich foods to obtain enough calcium from our diet. There is an even greater need to prioritise calcium-rich foods in the diet for postmenopausal women, individuals with lactose intolerance, and individuals who do not consume any dairy. In Australia, adults over 18 years old are recommended to have 1,000 mg of calcium daily. This increases to 1,300 mg daily for women over 50 and men over 70. Calcium can be found in various foods; however, calcium levels vary, so it is important to select foods with calcium content as part of your daily diet. While dairy is a common source of calcium, other food groups can provide calcium and menu options. Focusing on calcium in foods makes it easier to find foods you like to eat and can provide a calcium boost. An easy way to check this is by using lists of calcium content in different food groups. For example, specific vegetables, fruits, beans/lentils, seeds/nuts and even certain meat and seafood can help. Calcium-rich foods are delicious and can help you avoid deficiencies and keep your body healthy. However, talking to a healthcare professional for personalised advice on meeting your calcium needs is always a good idea. A calcium supplement may be required if calcium can not be improved through your diet, but this should be discussed with your doctor. If your vitamin D level is very low or deficient, this would need to be discussed and managed with your doctor, usually with the aid of supplements. What are foods high in calcium? Milk and milk drinks Food 200 ml Calcium (mg) Milk, semi-skimmed 240 Milk, skimmed 244 Milk, whole 236 Milkshake 360 Sheep Milk 380 Coco Milk 54 Soy Drink (non-enriched) 26 Soy Drink (calcium-enriched) 240 Rice drink 22 Oat milk 16 Almond milk 90 Yoghurt Food 150 g Calcium (mg) Yoghurt, flavoured 197 Yoghurt, with fruit pieces 169 Yoghurt, natural 207 Others Food Serving (g) Calcium (mg) Tofu 120 126 Seaweed 100 70 Wakame 100 150 Cheese Food Serving (g) Calcium (mg) Hard Cheese (e.g. Cheddar,Parmesan, Emmental, Gruyère) 30 240 Fresh Cheese (e.g. CottageCheese, Riccotta, Mascarpone) 200 138 Soft Cheese (e.g. Brie,Camembert) 60 240 Feta 60 270 Mozzarella 60 242 Cream Cheese 60 180 Cream and desserts Food Serving (g) Calcium (mg) Cream, double, whipped 30ml 21 Cream full 30ml 21 Custard made with milk, vanilla 120g 111 Ice Cream, vanilla 100g 124 Pudding, vanilla 120g 120 Rice Pudding 200g 210 Pancake 80 g 62 Cheese Cake 200g 130 Vegetables Food Serving (g) Calcium (mg) Lettuce 50 19 Kale, Collard Greens 50(raw) 32 Bok Choy/Pak Choi 50(raw) 20 SIlverbeet 100 87 Watercress 70(raw) 60 Rhubarb 120(raw) 103 Carrots 120(raw) 36 Tomatoes 120(raw) 11 Broccoli 120(raw) 112 Beans and lentils Food Serving (g) Calcium (mg) Lentils 80 raw200 cooked 40 Chick Peas 80 raw200 cooked 99 White Beans 80 raw200 cooked 132 Red Beans 80 raw200 cooked 93 Green/French Beans 900 Cooked 50 Starchy foods Food Serving (g) Calcium (mg) Pasta (cooked) 180 26 Rice, White (boiled) 180 4 Potatoes (boiled) 240 14 White Bread 40 (slice) 6 Wholemeal Bread 40 (slice) 12 Muesli (cereals) 50 21 Naan 60 48 Meat, fish and eggs Food Serving (g) Calcium (mg) Egg 50 27 Red Meat 120 7 Chicken 120 17 Fish (e.g. Cod, Trout,Herring, Whitebait) 120 20 Tuna, canned 120 34 Sardines in Oil, canned 60 240 Smoked Salmon 60 9 Prawns 150 45 Oysters 100 132 Fruits Food Serving (g) Calcium (mg) Orange 150 60 Apple 120 6 Banana 150 12 Apricort 120 19 Currant (dried gooseberry) 120 72 Figs, dried 60 96 Raisins (dried grapes) 40 31 Nuts and seeds Food Serving (g) Calcium (mg) Almonds 30 75 Wallnuts 30 28 Hazelnuts 30 56 Brazil Nuts 30 28 Sesame Seeds 30 22 Tahini Paste 30 42 How much calcium is recommended? Recommendations for daily calcium intake vary depending on age. It starts from 500 mg/day for children 1 – 3 years old and raises to 1,300 mg/day for older adults. You can find the whole table of daily calcium intake on our Calcium page, “Calcium & Bone Health“. So when you are an older adult, your needed amount of calcium is 1,300 mg/day can be achieved by eating, for example: 200 ml of milkshake, 360 mg of calcium 150 g of natural yoghurt, 207 mg of calcium 50 g of muesli (cereals), 21 mg of calcium 30 g of hard cheese, 240 mg of calcium 60 g of sardines in oil, 240 mg of calcium 120 g of chicken, 17 mg of calcium 180 g of pasta, 26 mg of calcium 100 g vanilla ice cream, 124 mg of calcium 30 g of almonds, 75 mg of calcium Altogether this list would provide over 1,300mg of calcium and shows how adding certain foods to each meal or snack can help. Do we absorb all the calcium we eat? A calcium-rich diet is the best way to achieve the recommended daily calcium intake. However, not all of the calcium we consume is absorbed by the body, and a small amount is lost and excreted. The recommended intake for your age takes this into account. Calcium absorption depends on many factors, and you can check the details on the above page (Calcium page link). What meals are high in calcium? Several meals have high calcium content. Well-known examples are Greek Yogurt Parfait, Salmon with Broccoli, Spinach and Cheese Omelet, Cottage Cheese and Fruit Bowl, and well-known grandma’s dessert cheesecake! Below we prepared examples of calcium-rich meals. Full recipes are found in Jean Hailes for Women’s Health, a national not-for-profit organisation (jeanhailes.org.au). Calcium-rich food recipes. Recipes by Jean Hailes naturopath and herbalist Sandra Villella Roast chickpea & vegetable salad Here’s an easy and delicious way to get your veggies and a good dose of calcium. Recipe link on the Jean Hailes website Sardines on toast Sardines on toast can be delicious, even for those who dislike their taste and smell. This recipe combines sardines with robust flavours. Recipe link on the Jean Hailes website Women’s Health Week smoothie A healthy breakfast or a protein-rich afternoon pick-me-up is important for feeling energized throughout the day. This delicious smoothie, made with antioxidant-packed raspberries and strawberries, tastes great and provides valuable nutrients. Recipe link on the Jean Hailes website Baked ricotta with blueberries Looking for a delicious and healthy breakfast or dessert option? Try out this yummy grain-free recipe that features the natural sweetness of blueberries and cinnamon. Recipe link on the Jean Hailes website Bircher muesli We all know that breakfast is a crucial meal of the day. Studies have shown skipping breakfast can decrease energy and physical activity, resulting in fewer calories burned. Recipe link on the Jean Hailes website Find more recipes on the Jean Hailes website link here. Summary Maintaining strong bones and overall health is crucial, and calcium is the key to achieving this. Challenge yourself by reviewing calcium content in different foods and putting together some meal combos that give you a decent boost of calcium. And think about when you like to eat more calcium…for example a smoothie for breakfast or dessert treat after dinner. The are many options for adding additional calcium to your diet.