Calcium rich foods for osteoporosis and bone health

4 days ago
9 min read

Updated: 2 days ago

Some foods that look high in calcium deliver very little, and some of the best sources are ones people overlook. If you have been told your calcium intake may be low, or that it is a risk factor for your bone density, this article explains which foods supply usable calcium and which fall short.

A wedge of cheese formed with a trabecular bone pattern

In Brief

The calcium figure on a food label is not the amount the body absorbs. Knowing which foods supply usable calcium, and how much, matters more for bone health than the totals printed on packaging.

This article explains:

How much calcium you need a day with osteoporosis
Dairy as a calcium source, and which foods count
Non-dairy calcium sources to include regularly
Foods that appear high in calcium but are not
How timing affects how much calcium you absorb

How much calcium you need a day with osteoporosis

For adults with osteoporosis, osteopenia, or low bone density, the Royal Osteoporosis Society advises around 1,000 mg of calcium per day.

The NOGG guideline on non-pharmacological management of osteoporosis sets a minimum of 700 mg daily, with some guidance bodies recommending up to 1,200 mg particularly for postmenopausal women and older adults.

This figure refers to total daily intake from all sources combined: food, fortified products, and any supplements.

Which foods are rich in calcium

The foods highest in calcium per portion are tinned fish with bones, calcium-set tofu, and dairy. Included regularly, these make reaching a daily target straightforward.

Tinned sardines with bones: around 380 mg per 100 g tin
Calcium-set tofu: around 350 mg per 100 g
Milk (cow's, full-fat, semi-skimmed, or skimmed): around 240 mg per 200 ml glass
Calcium-fortified plant milk: around 240 mg per 200 ml glass
Hard cheese (cheddar, parmesan, gruyère): around 220 mg per 30 g
Plain yoghurt: around 200 mg per standard pot

Calcium-Rich Foods for Osteoporosis

Food	Calcium per 100g	Typical Serving	Calcium per Serving (mg)	% Daily Calcium Target*
Tinned sardines (with bones)	382mg	1 small tin (85g)	380mg	38%
Calcium-set tofu	350mg	100g	350mg	35%
Milk (any fat level)	120mg	200ml glass	240mg	24%
Calcium-fortified plant milk	120mg	200ml glass	240mg	24%
Hard cheddar	740mg	30g	220mg	22%
Blackstrap molasses	~1,000mg	1 tbsp (20g)	200mg	20%
Plain yoghurt	120mg	150g pot	180mg	18%
Kale / pak choi, cooked	72–105mg	1 cup (150–210g)	150–160mg	15–16%
White beans, cooked	90mg	1 cup (165g)	150mg	15%
Dried figs	160mg	100g	160mg	16%
Tahini	426mg	2 tbsp (30g)	130mg	13%
Edamame, cooked	63mg	1 cup (160g)	100mg	10%
Almonds	252mg	30g (~20 nuts)	75mg	8%

*Based on 1,000 mg daily target (Royal Osteoporosis Society recommendation for those at risk of osteoporosis).

Dairy and calcium: which foods count

Dairy is the most concentrated dietary source of calcium for people who eat it. Not all dairy foods are equivalent, and this is where people who eat dairy regularly can still fall short.

Hard cheeses are among the most concentrated sources available:

A 30 g portion of cheddar contains around 220 mg of calcium
A 200 ml glass of milk, whether full-fat, semi-skimmed, or skimmed, delivers around 240 mg.
A standard pot of plain yoghurt contains around 200 mg

Three portions across a day from these foods cover most of the daily target.

Soft cheeses, cream cheese, crème fraîche, cream, and butter contain very little calcium. Someone who eats dairy but relies on these foods may be getting far less than they assume.

Lactose-free milk delivers the same calcium as standard milk. The lactase enzyme added to remove lactose does not affect calcium content.

For anyone who has removed dairy entirely and wants to know how to replace it, the article on non-dairy calcium sources covers this in detail

Non-dairy calcium sources: what to include regularly

Several non-dairy foods contain enough calcium per portion to contribute significantly to a daily total.

Tinned fish with bones is one of the most concentrated non-dairy sources. A 100 g tin of sardines contains around 380 mg of calcium, almost all from the soft edible bones. Tinned salmon with bones, sprats, and whitebait offer similar amounts. The calcium is well absorbed and comes alongside vitamin D and protein, both of which play a role in bone health.

Calcium-set tofu contains around 350 mg per 100 g. Tofu set with other coagulants contains very little. The ingredients label confirms which: calcium sulphate should be listed as the setting agent.

Fortified plant milks are typically fortified to around 120 mg per 100 ml, comparable to cow's milk. The label needs checking: organic versions are often not fortified. Shake the carton before pouring, as calcium settles at the bottom.

Tahini contains around 130 mg per 2 tablespoons. Used regularly in dressings, sauces, or spread on toast, it adds a useful amount without requiring a change to meal structure.

Low-oxalate greens such as kale, pak choi, and spring greens contain around 150 to 160 mg per cooked cup and absorb well. More on why the type of green matters is covered below.

Can you get enough calcium without dairy

For most people, yes, though it requires more deliberate food choices than a diet built around dairy.

Among non-dairy foods, the richest sources of calcium with good absorption are calcium-set tofu, tinned fish with bones, and fortified plant milks.

Adding tahini, low-oxalate greens, white beans, and dried figs to regular meals can bring a dairy-free diet close to the daily target.

Unexpected sources of calcium

These foods are not commonly associated with calcium, but contribute meaningfully when included regularly.

White beans and chickpeas contain around 80 to 160 mg of calcium per cooked cup, depending on the variety. Regular inclusion across the week adds up.

Edamame contains around 100 mg per 100 g. Useful as a snack or added to salads and grain bowls.

Dried figs provide around 160 mg per 100 g, making them one of the higher-calcium fruits.

Blackstrap molasses contains around 200 mg per tablespoon. It has a strong flavour; a small amount stirred into porridge or used in cooking is the practical way to include it.

Almonds provide around 75 mg per 30 g portion.

Fortified foods beyond plant milk, including some fortified cereals and orange juices, can contribute calcium if they are already part of the diet. The nutrition panel gives the figure per portion.

Foods that appear high in calcium but are not

The calcium figure on a label is total content, not the amount the body can absorb. Bioavailability, the proportion actually taken up, varies between foods, and a few common foods score far lower in practice than their numbers suggest.

Why Some High-Calcium Foods Fall Short

Food	Calcium per 100g	Absorption rate	Why it falls short
Spinach	~100mg	~5%	Very high oxalate content binds calcium in the gut
Chard / beetroot leaves	~115mg	Low	Same high-oxalate problem as spinach
Whole sesame seeds	~975mg	Low	Physical seed structure limits access; use tahini instead
Cottage cheese	~80mg	Good	Lower calcium than hard cheese or yoghurt — often overestimated
Cream / butter / cream cheese	Negligible	Good	Dairy fat, not dairy calcium — do not count toward target

Spinach contains calcium on paper: around 100 mg per 100 g raw. In practice, the body absorbs very little of it. Spinach is high in oxalates, compounds that bind calcium in the gut and prevent absorption. Oxalates are one of several dietary factors that reduce calcium absorption.

The 2022 review by Shkembi and Huppertz in Nutrients found fractional calcium absorption from spinach at around 5%, compared with around 40% from low-oxalate greens such as kale and pak choi.

Cooking reduces oxalate content to some degree, but spinach starts with such a high oxalate load that even after boiling, enough remains to significantly limit calcium absorption. Cooked spinach is not a reliable calcium source.

The same applies to chard and beetroot leaves. These are nutritious foods in other respects but should not be counted toward calcium intake in the way low-oxalate greens can be.

Cottage cheese contains around 80 mg per 100 g, significantly lower than hard cheese or yoghurt.

Sesame seeds (whole, unhulled) are often cited as a calcium source, with figures of 900 mg per 100 g appearing in some databases. These figures reflect total calcium content, not absorbed calcium.

The physical structure of the whole seed and its phytate content limit how much calcium the body can access. Tahini, made from hulled ground sesame, is a more reliable source in practical terms.

How timing affects how much calcium you absorb

Heaney, writing in Osteoporosis International, established that a divided dose regimen results in substantially greater calcium absorption than a single daily dose. The body absorbs calcium more efficiently in smaller amounts throughout the day than in one large portion.

In practical terms, building calcium into breakfast, lunch, and an evening meal is more effective than concentrating it in one.

A glass of milk or fortified plant milk at breakfast, tahini in a lunchtime dressing, and sardines or calcium-set tofu at dinner distributes intake in a way that supports absorption throughout the day.

The amount absorbed from each dose is shaped by more than timing. Stomach acid, vitamin D status, and supplement form all play a role, covered in the article on how to improve calcium absorption.

Frequently asked questions

How much calcium do I need a day with osteoporosis?

For adults with osteoporosis, osteopenia, or low bone density, the Royal Osteoporosis Society advises around 1,000 mg of calcium per day.

UK guidance sets a minimum of 700 mg daily, with some bodies recommending up to 1,200 mg, particularly for postmenopausal women and older adults.

This figure refers to total daily intake from all sources combined: food, fortified products, and any supplements.

I eat dairy every day. Does that mean my calcium intake is fine?

It depends on which dairy foods are in the diet and how much. Hard cheese, milk, and plain yoghurt are concentrated sources. Soft cheeses, cream, cream cheese, and butter contain very little calcium.

Someone eating dairy daily but relying on these lower-calcium options may still be falling short of the daily target.

Can I get enough calcium from food without eating dairy or taking supplements?

For most people, yes, though it requires more deliberate food choices than a diet built around dairy.

The non-dairy foods with the highest calcium content and good absorption are calcium-set tofu, tinned fish with bones, and fortified plant milks. Adding tahini, low-oxalate greens, white beans, and dried figs to regular meals can bring a dairy-free diet close to the daily target.

Is spinach a good source of calcium?

No. Spinach does contain calcium, but it is also high in oxalates, which bind calcium in the gut and significantly reduce absorption.

Research puts fractional absorption from spinach at around 5%, compared with around 40% from low-oxalate greens such as kale and pak choi.

Chard and beetroot leaves have the same problem. These are nutritious foods in other respects, but not reliable calcium sources.

Does cooking reduce the oxalate problem in spinach and chard?

Slightly, but not enough to change the practical picture. Cooking reduces oxalate content by around 5 to 15%.

Given how high the starting oxalate level is in spinach, that reduction does not shift absorption from around 5% up to the level of low-oxalate greens.

Cooked spinach remains a poor calcium source. It is worth eating for other nutrients, including vitamin K, magnesium, and folate, but not for calcium.

Are sesame seeds a good source of calcium?

The figures are for total calcium content, not absorbed calcium. Whole unhulled sesame seeds are often listed at around 900 mg calcium per 100 g.

In practice, absorption from whole sesame is low because the calcium is largely bound within the seed structure. Tahini, made from hulled ground sesame, is a more practical source: around 130 mg per 2 tablespoons, with better bioavailability.

What is the best time of day to take calcium?

The body absorbs calcium more efficiently in smaller amounts spread through the day than in one large dose. A divided regimen results in greater total absorption than a single daily portion.

In practice, building calcium into breakfast, lunch, and an evening meal, rather than concentrating it in one, supports absorption across the day.

Structured guidance for bone health

If you’re looking to build a clearer understanding of how to manage calcium intake for osteoporosis, the Nutrition for Bone Health Guide explains it in a structured and practical way.

→ Explore the Guide

If you would prefer to explore how this applies to your own situation, one-to-one support with Laura provides personalised guidance alongside your medical care.

Disclaimer

The information in this article is for general educational purposes. It is not intended to diagnose, treat, or replace medical advice. Bone health is influenced by many factors, and individual circumstances vary.

If you have been diagnosed with osteopenia or osteoporosis, or are taking medication that affects bone health, continue to work with your GP, consultant, or specialist team. Nutritional therapy is intended to support, not replace, medical care.

For personalised guidance, consult a registered nutritional therapist or other qualified health professional who can assess your full clinical picture.

References

Royal Osteoporosis Society. Calcium. 2024. https://theros.org.uk/information-and-support/bone-health/nutrition-for-bones/calcium/

National Osteoporosis Guideline Group. Non-pharmacological management of osteoporosis. UK clinical guideline, section 5. 2024. https://www.nogg.org.uk/full-guideline/section-5-non-pharmacological-management-osteoporosis

Shkembi B, Huppertz T. Calcium absorption from food products: food matrix effects. Nutrients. 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC8746734/

Poneros-Schneier AG, Erdman JW. Bioavailability of calcium from sesame seeds, almond powder, whole wheat bread, spinach and nonfat dry milk in rats. Journal of Food Science. 1989. https://ift.onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2621.1989.tb08589.x

Judprasong K et al. In vitro calcium bioavailability of vegetables, legumes and seeds. Food Chemistry. 2004. https://www.sciencedirect.com/science/article/abs/pii/S0889157504000377

Heaney RP. Calcium supplements: practical considerations. Osteoporosis International. 1991. https://pubmed.ncbi.nlm.nih.gov/1790394/

Food composition figures throughout this article are drawn from USDA FoodData Central and McCance and Widdowson's The Composition of Foods.