Highest Calcium Foods Chart: Guide to Meet Calcium Needs

Calcium is a vital mineral for athletes that plays a crucial role in maintaining healthy bones, muscles and nerve function. Therefore our highest calcium foods chart is an easy resource for athletes to know how much calcium is in their favorite foods. 

Adequate calcium intake can help improve bone density, reduce the risk of fractures and other injuries, improve muscle performance and reduce the risk of cramping.

In this blog post, we will explain why calcium is important for athletes, how much calcium you need and give you a high calcium food list.

We will also provide a highest calcium foods chart that you can use as a reference to plan your soccer player diet.

Why is calcium important for athletes?

Calcium is the most abundant mineral in your body because your skeleton is made of collagen and calcium. Your body stores most of its calcium in bones and teeth, where it provides strength and structure. 

Calcium also functions as an electrolyte within your body, carrying an electrical charge and playing a major role in regulating several of your body’s physiological processes. 

Processes such as heart activity, muscle contraction, nerve transmission, blood clotting and hormonal secretion rely on calcium.

Athletes need calcium because it is essential for the health of their bones, muscles, nerves, blood and heart. Calcium helps to prevent bone loss, muscle cramps, blood pressure fluctuations and irregular heartbeat. 

How much calcium do athletes need?

The amount of calcium you need depends on your age, sex and physical activity level. The recommended dietary allowances (RDAs) for calcium for all age groups are:

Age	RDA for Calcium (mg/day)
0-6 months	200
7-12 months	260
1-3 years	700
4-8 years	1000
9-13 years	1300
14-18 years	1300
19-50 years	1000
51-70 years (men)	1000
51-70 years (women)	1200
71+ years	1200

Source: National Institutes of Health

The best way to assess your calcium intake is to keep a food diary and use a nutrition calculator or app to track your intake. Use our highest calcium foods chart to find your favorite calcium-rich foods.

You can also consult with a registered sports dietitian nutritionist to get personalized advice on your calcium needs.

What are the best sources of calcium?

The best sources of calcium are foods that naturally contain or are fortified with calcium. Some examples of highest calcium containing foods are:

Dairy products

Dairy products are among the best sources of calcium because they also provide other nutrients that support bone health, such as protein, phosphorus, magnesium, zinc, vitamin D and vitamin K. High protein milk has even more calcium than regular milk.

Some examples of dairy products that are high in calcium are:

Food	Serving Size	Calcium (mg)
Milk (skim, low fat, whole)	1 cup	300
High protein milk	1 cup	380
Chocolate milk	1 cup	280
Buttermilk	1 cup	300
Eggnog	1 cup	330
Dry milk	1/4 cup	330
Yogurt, plain, nonfat	8 oz	488
Yogurt, plain, low fat	8 oz	448
Low fat Greek plain yogurt	8 oz	260
Non fat Greek plain yogurt	8 oz	250
Kefir, plain, low fat	1 cup	317
Cottage cheese	1 cup	130
Cheese (cheddar, muenster)	1 oz	200
Cheese (parmesan, feta)	1 oz	300
Cheese (ricotta)	1/2 cup	340
Sour cream	1/2 cup	120
Ice cream or frozen yogurt	1/2 cup	100
Pudding or custard	1/2 cup	150
Whey protein isolate	1.2 oz	160

Plant based milk

Fortified plan based milks can be a good high calcium food source. So, make sure to check the food label to ensure it contains calcium and vitamin D.

Food	Serving Size	Calcium (mg)
Soy milk, calcium fortified	1 cup	200 to 400
Soy milk yogurt, plain	8 oz	300
Almond milk, fortified	1 cup	300-450
Oat milk, fortified	1 cup	350
Rice milk, fortified	1 cup	284

Fish and seafood

Fish and seafood are another good source of calcium, especially if you eat them with the bones. Some examples of fish and seafood that are high in calcium are:

Food	Serving Size	Calcium (mg)
Sardines (with bones)	3 oz	325
Salmon (with bones)	3 oz	180
Shrimp	3 oz	125
Oysters	3 oz	80

Fruits

Fruits are not only delicious but also provide some calcium, along with other vitamins, minerals and antioxidants. Some examples of fruits that are high in calcium are:

Food	Serving Size	Calcium (mg)
Dried figs	1/2 cup	120
Oranges	1 medium	60
Kiwifruit	1 medium	30
Blackberries	1 cup	40
Grapefruit juice, 100%, fortified	1 cup	350
Orange juice, 100%, fortified	1 cup	350

Vegetables

Vegetables are low in calories but high in vitamins, minerals, antioxidants, and fiber. They also provide some calcium, especially dark green leafy vegetables. Some examples of vegetables that are high in calcium are:

Food	Serving Size	Calcium (mg)
Kale	1 cup (cooked)	180
Collard greens	1 cup (cooked)	260
Spinach	1 cup (cooked)	240
Bok choy	1 cup (cooked)	160
Broccoli	1/2 cup	90

Some vegetables have higher calcium content than others, and some may also have substances that can interfere with calcium absorption.

Look for dark green leafy vegetables, such as kale, collard greens, turnip greens, mustard greens, beet greens, bok choy and broccoli raab. These are some of the highest calcium vegetables, with more than 100 mg per cup cooked.

Oxalates and phytates are compounds that can bind to calcium and reduce its absorption. 

Tofu, beans, seeds and lentils

Beans and lentils are excellent sources of plant-based protein, fiber, iron, folate, and calcium. They can be used in soups, salads, dips, and curries. Some examples of beans and lentils that are high in calcium are:

Food	Serving Size	Calcium (mg)
Soybeans (cooked)	1 cup	260
Tofu (prepared with calcium sulfate)	1/2 cup	430
Tempeh	1/2 cup	95
Tahini (sesame seed butter)	1 tbsp	154
Edamame (green soybeans)	1/2 cup	50
Navy beans (cooked)	1 cup	125
Black beans (cooked)	1 cup	100
Kidney beans (cooked)	1 cup	75
Chickpeas (cooked)	1 cup	80
Lentils (cooked)	1 cup	40
Hummus	1/4 cup	60

Fortified foods

Some common athlete snacks are fortified with calcium and other vitamins and minerals. The amount varies by brand and type so you should always check the nutrition facts panel for the most accurate information.

Food	Serving Size	Calcium (mg)
Cold breakfast cereal	1 cup	250 to 1000
Bread	1 slice	150-200
Granola bar	1 bar	50 to 200
Energy bar	1 bar	100 to 300
Crackers	5 crackers	50 to 150
Cookies	2 cookies	50 to 100
Pretzels	10 pretzels	50 to 100

How to incorporate calcium into your diet

Now that you know the best sources of calcium, you may wonder how to incorporate them into your diet. Here are some tips and ideas to help you increase your calcium intake:

• Start your day with a calcium-rich breakfast. Have a bowl of fortified cereal with milk or yogurt, a glass of fortified orange juice or a smoothie made with yogurt, high protein milk and fruits.
• Snack on calcium-rich foods throughout the day. You can have cheese cubes, yogurt cups, cottage cheese, almonds, dried figs or sesame bars.
• Add calcium-rich foods to your salads, sandwiches, soups, and casseroles. Use cheese, tofu, kale, broccoli, sardines, salmon or almonds as ingredients or toppings.
• Enjoy calcium-rich desserts such as ice cream, pudding, custard or chocolate milk.
• Choose calcium-fortified foods and beverages, such as orange juice, soy milk, cereals and breads.
• Eat foods that are high in vitamin D, such as fatty fish, egg yolks and mushrooms. Vitamin D helps your body absorb calcium better.

High calcium foods FAQ

Final thoughts

Calcium is an important mineral for youth athletes, since it helps maintain strong bones and teeth, supports muscle and nerve function, and protects against osteoporosis.

Youth athletes should aim to get enough calcium from their diet by eating a variety of calcium-rich foods from this highest calcium foods chart and beyond, every day.

You can find ways to include high calcium foods in snacks and meals, such as chocolate milk for a recovery drink and yogurt and berries for a healthy snack.

Dairy products are the best sources of calcium, but there are also many non-dairy sources that can provide adequate amounts of calcium.

If you have any questions or concerns about your calcium intake or bone health, you should consult your doctor or a registered sports dietitian nutritionist.