Calcium Is Crucial — Here’s How to Make Sure You’re Getting Enough, According to Dietitians

Momentous Calcium provides 19 percent of the Daily Value (DV) for calcium in a single capsule, making it a convenient and affordable way to boost your calcium intake. It’s made with dicalcium malate, a form of supplemental calcium. I’ve tried these capsules myself — they’re about 1 inch long, but easy to swallow.

Additionally, Momentous is one of my favorite supplement brands because of its commitment to product quality and transparency. All of its products are third-party tested to ensure that the contents match the label, and it shares the lab results directly on its website.

Liquid calcium drops are an easy, convenient way to boost your calcium intake. A quarter teaspoon of this supplement provides 15 percent of the DV for calcium, and we found during our research that it is tasteless when mixed into beverages like coffee or juice.

Trace Minerals is a reputable brand of dietary supplements. I’ve tried several of their products, and I like that they are very transparent about ingredient sourcing and that all of their products are third-party tested.

If you’ve tried chocolate calcium chews in the past, you may have found them unpleasant and chalky. But Adora’s a bit different — it’s a high-quality chocolate candy that also happens to be a calcium supplement. One serving provides a generous 39 percent of the DV for calcium.

Adora supplements are available in dark or milk chocolate, and they’re surprisingly affordable too. 

Canned salmon is an unexpectedly great source of calcium — and one of my favorite shortcuts for an easy meal. “Traditional style” canned salmon contains bones, which is where the calcium comes from. One 3-ounce (oz) serving of this canned salmon provides 15 percent of the DV for calcium. Boneless canned salmon, unfortunately, is much lower in calcium.

Salmon cakes are incredibly easy to make with canned salmon and just a handful of staple ingredients, such as breadcrumbs, eggs, and mustard. Another of my favorite canned salmon meals is cooked pasta tossed in olive oil with raw baby spinach and cold canned salmon.

I’m not a sardine person, but if you are, they are an excellent way to up your calcium intake. A 3-oz serving provides 15 percent of the DV for calcium. Wild Planet sardines are also non-GMO and sustainably caught using turtle-safe and dolphin-safe practices.

Sardines can add a savory, salty umami flavor to pizzas, salads, and pastas, and they’re an essential for homemade Caesar salad dressing. If you’re a seriously hardcore sardine fan, you may also enjoy them plain or on crackers. Like canned salmon, boneless sardine fillets will not provide a significant amount of calcium.

Skyr is an Icelandic style of yogurt made from skim milk. It’s similar to Greek yogurt in that it’s extremely thick and creamy. Siggi’s is the most well-known brand of skyr yogurt available in most grocery stores. Like other yogurts, it can be eaten as a snack, as part of your breakfast, or incorporated into smoothies.

One serving of this yogurt provides 15 percent of the DV for calcium. Siggi’s is also available in several flavors, including plain, vanilla, strawberry, raspberry, and more. 

Cheese is made from milk, so it naturally contains calcium. However, not all cheeses are equal in calcium content. Hard cheeses like Parmesan contain more calcium per gram than other types of cheese. One fourth of a cup of this Parmesan cheese from Whole Foods provides 25 percent of the DV for calcium.

While that may seem like a lot of Parmesan to eat at once, sprinkling a bit on your meals throughout the day will go a long way toward boosting your calcium intake. 

One thing to note is that the shelf life of this milk is fairly short. The packaging says it should be consumed within six days of opening. The good thing, though? The inexpensive, nonorganic, store-brand milk at your local grocery store contains just as much calcium, if you’d rather get that instead.

Chia seeds are one of my favorite nutrition hacks. They’re rich in fiber, protein, and omega-3 fats, and you can add them to just about anything. I love chia seeds sprinkled on avocado toast or peanut butter toast for some extra crunch, and I add them to protein shakes for a fiber boost. Chia pudding is also an easy and delicious dessert that’s highly customizable.

Another great thing about chia seeds? One 2.5-tablespoon serving contains 15 percent of the DV for calcium. Feel free to sprinkle them on generously! (Just make sure to drink plenty of water, or the fiber content may bind you up.)

Blackstrap molasses is a bit of an acquired taste, but it’s one of my favorite sweeteners. It has a really complex, unique flavor, and it’s not overbearingly sweet, compared with honey, maple syrup, or table sugar. Additionally, 1 tablespoon provides 10 percent of the DV for calcium. Molasses can also be used as a natural iron boost, since the same amount provides 15 percent of the DV for iron. This molasses from Wholesome is also certified organic and fair trade.

Here’s my recommendation for a calcium-boosting dessert: a chia seed pudding made with cow’s milk (or calcium-fortified plant milk) and sweetened with molasses.

Like milk, orange juice is commonly fortified with additional nutrients. However, not all orange juices are fortified with calcium, so it’s important to look for one that clearly states the calcium content on the label, if that’s what you’re looking for.

Simply Orange With Calcium is one of those options, providing 25 percent of the DV for calcium per cup. We like Simply Orange juice in my house. My kids will occasionally drink a cup with a meal, and I like flavoring my daily 64 oz of water with one cup of orange juice when we have some on hand.

Beans are an unexpected way to meet your calcium needs, and the humble cannellini bean is one of the most calcium-rich types. Cannellini beans are one of my favorite beans because they’re very versatile. They can be used in soups, prepared as a side dish, or added to cold salads. (Side note: They’re a great option if you’re partaking in the “dense bean salad” trend.)

Cannellini beans provide 9 percent of the DV for calcium per serving, which is a quarter cup of dried beans. And if dried beans aren’t your thing? No worries, pick up a can of cannellini beans that are already cooked and ready to use. They contain the same amount of calcium.

Tofu is a classic source of protein for vegans, and a 3-oz serving provides 20 percent of the DV for calcium — the same as a cup of milk. This tofu from Hodo is organic and extra firm. I find that extra-firm tofu is the easiest to use and cook with.

Admittedly, I’m not a huge fan of tofu. However, I do like it when it’s sliced thin and cooked up crisp. I’ve personally tried Hodo tofu and can attest to its quality.

Without fortification, plant-based milks are pretty low in calcium. However, several plant milks are now fortified with calcium and contain even more calcium than cow’s milk. One of these is Silk Almond Milk, which is inexpensive and can be found at most grocery stores.

One cup provides 35 percent of the DV for calcium. Even if you’re not following a plant-based diet, though, plant-based milks are delicious. For several years, Silk Almond Milk was my preferred milk for protein shakes and cereal. I’ve since started drinking cow’s milk again, but I still love the taste of almond milk.

If it’s extremely important to you to ensure that you’re getting enough calcium, a reliable food tracker is a necessity. I like Cronometer because its entire library of foods is based on verified or lab-analyzed information. Many other apps allow anyone to add foods, resulting in many entries that are incorrect or incomplete.

There’s a free version of Cronometer, which may be sufficient for you, but the Gold upgrade allows you more access to long-term data trends and insights about which foods are contributing the most to your intake of certain nutrients. I’ve used Cronometer extensively, and it’s my favorite food logging app.

Are you a meal planner? Eat This Much can help you generate healthy meal plans and provides options to target specific micronutrient goals, such as meeting your daily calcium needs.

The tool is free to use, but upgrading to Premium lets you create weekly meal plans rather than daily ones. It also generates automatic grocery lists for you and integrates with grocery delivery apps. It allows you to save and print your meal plans as well.