List of Foods Without Calcium

Dietary sources of calcium are very common, so calcium deficiency isn’t usually a problem.

However, some people have conditions that cause them to digest too much calcium from food, which can cause health issues. In these cases, it’s necessary to make changes to limit calcium intake.

Sources of Low Calcium

Calcium is so abundant in the average human diet that searching for foods entirely without calcium is nearly impossible.

Though some obscure exceptions that contain no calcium exist, the best way to follow a low-calcium diet is by eliminating foods particularly high in the mineral and including ones low in it, such as the wide variety of low-calcium vegetables available.

• Pinto beans: 78mg
• Black beans: 46mg
• Lentils: 37mg
• Brown rice: 19mg

Low-calcium vegetables, with fewer than 100 mg of calcium per cup, include:

• Collard greens 84mg
• Mustard greens 64mg
• Carrots 42mg
• Celery 40mg
• Chicory greens 29mg
• Corn 11mg

These are just some foods with a comparatively low calcium count. You can find others by checking the nutrition labels on products in your supermarket.

Risks Associated With Excess Calcium

While calcium certainly has benefits for the body, too much of it can cause an array of issues.

• Magnesium Aids the body in absorbing and retaining calcium. Magnesium can be found in nuts, seeds, tofu, seafood, spinach, and broccoli.
• Vitamin D As with magnesium, vitamin D helps absorb calcium and helps regulate calcium levels in the blood. Vitamin D is found in certain fortified cereals, fish, shrimp, oysters, and eggs.
• Phosphorous Works in tandem with calcium to build bones, provided both are taken in moderation. Good sources of phosphorus include pork, poultry, lentils, and whole grains.

The more calcium the body successfully absorbs, the less likely it is that calcium will bind to uric or oxalic acids in the bloodstream. When it binds to these acids, calcium oxalate stones, aka kidney stones, form.

Kidney Stones and Calcium

Oxalate is a natural substance found in the majority of foods. Food is used for energy, and once the body has absorbed all it can, any waste that remains is sent through the bloodstream to the kidneys, where it’s then removed.

If there is too much waste, crystals begin to form. When these crystals bind to calcium, they create kidney stones.

A common misconception is that you can actively reduce the risk of kidney stones by reducing the amount of calcium in your diet, but this is not true. Calcium oxalate stones only form if oxalate binds to calcium in the kidneys. If they bind in the stomach, they are disposed of effectively.

Foods to Avoid With Hypercalcemia

Despite calcium’s role in strengthening bones, too much of it can actually weaken them. On top of this, hypercalcemia can create kidney stones, cause heart problems, and have a negative impact on brain function.

Hypercalcemia can develop from a variety of severe illnesses, such as cancer, but a common cause is the overuse of calcium supplements.

Many individuals start taking calcium supplements in an effort to strengthen bones without realizing the opposite effect may be occurring. When it comes to supplementation, it’s incredibly important to stay informed.

According to UCSF Health, the following foods are all high in calcium and thus should be avoided if you are concerned about hypercalcemia:

• Dairy products: Cheese, milk, cream, and yogurt
• Certain vegetables: Arugula, bok choy, kale, and spinach; dark leafy green vegetables are especially high
• Certain fruits: Figs, kiwi, and orange juice
• Seafood: Oysters, shrimp, salmon, and sardines
• Nuts and seeds: Almonds, sunflower, and sesame seeds

• The digestive system: Nausea, vomiting, and constipation may occur.
• Bones and muscles: You may feel weaker, or your muscles ache. This is due to the calcium moving from your bones into your blood, weakening them.
• Brain function: You may feel confused or dizzy and experience severe lethargy and tiredness.
• Heart function: Though rare, hypercalcemia has been known to cause palpitations and fainting.

If you suspect you have symptoms of hypercalcemia or have concerns regarding the calcium supplements you have been taking, contact your usual healthcare professional for further advice.

The Takeaway

• Calcium-rich foods are common and offer plenty of health benefits. Consuming them abundantly usually isn’t a problem.
• However, if you have kidney stones or hypercalcemia, a condition that causes too much calcium from food to be absorbed by the body, health issues can result.
• In these cases, focusing on consuming low-calcium foods can help limit calcium intake.