12 Calcium-Rich Foods That Make Your Bones Strong

  • Post last modified:July 23, 2021
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Calcium is one of the most important nutrients in the body. The main role of calcium is to build and maintain a strong skeletal system. 

In addition, calcium is also important for muscle contraction, blood pressure regulation, nerve transmission and blood clotting.

Over 99 percent of the body’s calcium is found in bones and teeth. However, our bodies cannot produce their own calcium and must get it from food.

However, many people have unbalanced eating habits which can easily cause a calcium deficiency.

Moreover, the rate of bone loss continues to accelerate with age. Over time, calcium deficiency can lead to a “bone crisis.”

Therefore, it’s important to add calcium-rich foods to your diet, to make your bones strong. 

Foods That Make Your Bones Strong

High-Calcium Foods List

1. Seaweed

Seaweed is a great source of calcium. Every 100g of seaweed contains 372mg of calcium.

Other than calcium, seaweed is also rich in protein, iron, phosphorus, riboflavin and carotene. 

In addition to increasing bone density, seaweed can also prevent iron deficiency anemia and maintain healthy blood pressure.

The dietary fiber in seaweed can also help promote intestinal health.

2. Dairy Products

Milk, cheese and other dairy products are high-quality sources of calcium.

One glass of milk contains 300 mg of calcium. One cup of yogurt contains about 450 mg of calcium and more than 12 grams of protein.

Yogurt and cheese are mainly made from milk fermentation and contain a lot of lactic acid bacteria. Lactic acid bacteria can improve calcium absorption and maintain healthy bone density.

In addition, milk also contains vitamin D. Vitamin D can ensure that your body better absorbs calcium and vitamin A.

If you want to reduce your calorie intake, low-fat or skimmed milk are better options.

3. Kale

Kale is also high in calcium. 1 cup of chopped kale (about 190 g) provides 266 mg of calcium. That is about 27% of RDI.

Kale is a cruciferous vegetable. The same genus also includes broccoli and Brussels sprouts. These vegetables contain antioxidants, which can prevent or delay cell damage.

4. Black fungus

Black fungus is a nutritious edible fungus. In addition to helping lower blood pressure, the black fungus also provides a high amount of calcium. 100 grams of fungus contains  247 mg of calcium.

Black fungus is a good source of protein, vitamins, cellulose and plant collagen. It not only promotes gastrointestinal motility and reduces lipid absorption, but also helps relieve constipation.

Additionally, the black fungus can also lower blood pressure, promote brain health and may help prevent cancer.

5. Black Beans

Black beans are another great source of calcium. 1 cup of black beans contains 239 mg calcium.

Black beans provide 18 kinds of amino acids, including 8 essential amino acids everybody needs. 

The iron, phosphorus, calcium, magnesium, manganese, copper and zinc in black beans all help build and maintain bone structure and strength.

6. Chia Seeds

Chia seeds contain more calcium than some dairy products. 

One ounce (about 28.35 g) of Chia seeds provides 179 mg of calcium, almost reaching 5-6% of the daily recommended intake.

Chia seeds also contain boron, which promotes bone and muscle health, by helping the body metabolize calcium, phosphorus and magnesium.

7. Kelp

Kelp is also an excellent source of calcium. 100g of kelp provides 168 mg of calcium. Moreover, the calcium in kelp can easily be absorbed by the body.

Kelp is high in iron. In addition, kelp helps to reduce blood fat and may help prevent arteriosclerosis. 

Kelp is high in antioxidants, including carotenoids and flavonoids, which help fight against disease-causing free radicals.

8. Chinese kale

Chinese kale is also called Chinese broccoli, or Jie lan. It is rich in vitamins A, C, and K, calcium, protein, fat, carbohydrate and other nutrients. Each 100g of Chinese kale provides 128 mg of calcium.

Chinese kale is a good source of vitamin K which can help maintain calcium in the bones, which can help to reduce the chance of osteoporosis. 

Studies have shown that vitamin K can slow bone density loss in some patients with osteoporosis.

9. Tofu

Depending on the degree of hardness and the brand, the amount of calcium in tofu varies. Each 1/2cup (126 grams) of tofu contains about 275-861 mg of calcium.

Tofu is rich in nutrients and is probably the favorite food of many vegetarians. Tofu is high in protein, amino acid, potassium, calcium, magnesium and various vitamins.

Eating tofu regularly has many benefits for your body, including preventing osteoporosis, reducing the risk of heart disease, certain cancers, and benefiting brain health.

10. Cabbage

Cabbage is delicious and inexpensive. It is rich in nutrients and can help with weight loss while promoting skin health. Cabbage is also a good source of calcium. Every 100 grams of cabbage contains 105 grams of calcium.

Cabbage also contains crude fiber, protein, phosphorus, iron, carotene, thiamine, niacin, vitamins, and riboflavin. Therefore, it is very beneficial to your body including improving immunity, enhancing gastrointestinal motility, promoting digestion and preventing various gastric diseases.

11. Sesame

Sesame is a non-processed food with one of the highest calcium content. One tablespoon  (9 grams) of sesame contains 88 mg of calcium. 

Sesame is rich in antioxidant vitamin E, as well as lecithin and linoleic acid. As a result, sesame is very beneficial for things like anti-aging, enhancing memory, preventing atherosclerosis, preventing premature graying of hair and constipation.

Sesame also contains zinc and copper, both of which are good for bone health. One 2013 study showed that eating more sesame seeds can help relieve some symptoms of knee osteoarthritis.

12. Figs

Dried figs are rich in antioxidants and fiber and contain more calcium than other dried fruits. Each ounce of dried fig provides 45.4mg of calcium, which is 5% of the RDI.

Figs are not only rich in calcium but also rich in dietary fiber and minerals such as potassium, magnesium and iron. Among them, magnesium can strengthen bones and muscles, while helping the body produce protein and regulate heartbeat.

Figs are rich in fiber, which helps to absorb and excrete various toxins in the intestinal tract to purify the intestines.


Consuming enough calcium-rich foods can help you build and maintain strong bones. Your heart, muscles and nerves also need calcium to function properly.

Another important thing is that your body needs enough vitamin D to help convert and absorb calcium smoothly.

You can obtain vitamin D from foods such as liver, egg yolk and fish or from supplements like cod liver oil.

In addition, your body can produce vitamin D just by getting some sunshine.

If you work indoors for a long time and have less exposure to sunlight, you should also consider supplementing vitamin D with nutritional supplements.

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