Discover which foods are high in calcium, how much calcium you should be eating each day and the best non-dairy and vegan sources of this vital mineral.
Calcium is essential for strong teeth and bones because it gives them strength and rigidity. Our bodies contain about 1kg of this vital mineral and 99% of it is found in our bones and teeth. Most people should be able to get enough calcium through healthy eating.
How much calcium should we be aiming to consume each day?
People taking osteoporosis drug treatments may benefit from a daily calcium intake of around 1000mg. Your doctor or GP will be able to advise you on how much calcium you should eat if you have been prescribed these treatments.
Which foods contain calcium and how much is in an average portion?
Cheese and cheese-based dishes
A cheeseboard may be the most obvious serving suggestion, but dishes made with cheese also count towards your daily total, such as cheese omelettes, quiches made with cheese and egg, and dishes with cheese-based sauces like macaroni cheese or cauliflower cheese.
Drink milk on its own or paired with low-sugar cereal or muesli. Milk-based drinks such as malted milk, hot chocolate or milkshakes also count, but be aware that the sugar in these can be quite high. Porridge made with milk is a good breakfast option, while rice pudding is a classic milk-based dessert.
Serve plain yogurt with fresh fruit as a dessert or snack, or make into Bircher muesli for breakfast.
Tofu is an extremely versatile ingredient and makes a great addition to curries, stir fries and even cannelloni.
Canned fish is a useful storecupboard addition and increases your calcium intake too. Thrifty sardines are great in pasta dishes or on toast, while tinned salmon is delicious in salads or quick & easy fishcakes.
Eating a variety of fruit and vegetables is important for good health – but the ones highlighted above can also contribute towards your daily calcium total.
Certain nuts and seeds are a good source of calcium and they're easy to incorporate into your diet, too. Mix tahini into yogurt or houmous for a delicious dressing or try making your own almond butter.
You might be surprised to discover that bread is fortified with calcium, so even toast can contribute towards your intake along with other calcium-rich foods.