Calcium Rich Foods for Osteoporosis

calcium rich plant calcium supplements

Calcium Rich Foods From Dairy Products |Plant Based Sources of Calcium | Top 9 Calcium Rich Foods (From All Sources)  |Diet Tips – Adding Calcium to Meals | Sources of Calcium – What Kind Is In Your Supplement?  |Treatment

If you are 51 years old or older, it is recommended you get between 1200-1500 mg of calcium per day. Unfortunately, research shows the average American adult is only getting 600 mg of calcium from their food!1-2

So it’s not only crucial that we get the recommended amount of calcium per day, but also from sources that are healthy and calcium-rich.

Try to include as many foods rich in calcium in your diet as possible to help prevent osteoporosis, and supplement the shortfall with bio-available AlgaeCal, the world’s only plant-sourced Calcium. Below is a chart of foods high in calcium.

List of Calcium Rich Foods (From Dairy Products)

Dairy has been long known for its calcium rich content. “Got Milk?” being a common phrase. But just how much calcium can you get from the following diary products? Look at the list below:3

Food with Calcium
Serving size
Calcium per serving (mg)*
Dairy products
1 cup
Swiss cheese
1 oz (slice)
1 cup
American cheese
1 oz (slice)
Ice cream or frozen dessert
1/2 cup
Cottage cheese
1/2 cup
Parmesan cheese
1 Tbs
Powdered nonfat milk
1 tsp


If you have a sensitivity to milk and dairy or simple choose not to incorporate it into your diet – that’s ok! There are plenty of plant-based options out there for you.

The Top 18 Plant-Based Calcium Sources

Did you know that over 75% of Americans are deficient in calcium?

That’s everyone, not just omnivores. But if you are a plant-based eater, it’s important to know where and which sources you can get your calcium from.

And the good news is, there are plenty of plant-based sources of calcium. Just take a look at the following top plant-based calcium sources:4

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* Soy: There has been some confusion about soy and its effects on health. To clear up that confusion go to, “5 Myths About Soy You Probably Still Believe”.

* Calcium Fortified: Unfortunately, you can’t rely upon juices and milks fortified with calcium. Here’s why

In addition to these calcium containing foods, it’s also important to reach your nutrient requirements for other bone healthy vitamins and minerals such as magnesium, vitamin D3, K2, C and adequate protein intake. Following a balanced, whole food diet is a great way to ensure your body is getting the basics. To make up for the shortfall, you can supplement with a clinically supported, multi-bone nutrient supplement.

The Top 9 Calcium Rich Foods

Now that we’ve seen the lists for both calcium rich foods from dairy sources and plant-based calcium sources, what foods from both lists, contain the most calcium?

As you can see there are many different practical and versatile foods that are calcium-rich. And eating a variety of them just makes good sense, as each provides a unique combination of vitamins and minerals.

With this in mind, here is a list you’ll find useful in choosing foods that are rich in calcium. The list starts with the ninth most calcium-rich food and ends with the number one food that contains the most dietary calcium (per 100 grams).

#9 Broccoli. 62 mg

Broccoli, from the Italian plural of broccolo, is the food that might make #1 spot on a list of “Foods Most Likely To Start A Child Rebellion”. Yet there’s a reason it was foisted on all of us when kids as our moms knew that all the calcium inside would help us grow tall.

#8 Okra. 135 mg

Though Asia, Ethiopia and West Africa all lay claim to introducing the world to this calcium-rich flowering plant, its name derives from Nigeria. It’s known also as ladies’ fingers, bhindi, bamia – but it may be most famous due of its presence in a famous Cajun dish: gumbo. 

#7 Chinese Cabbage(Pak Choi, Bok Choy). 158 mg

 Chinese cabbage is a subspecies of the turnip and are distant cousins (within the same genus) as cabbage, broccoli, and cauliflower. Chinese cabbage is great in soups, stir fries and even salads when sliced thinly. 

You may not have access to all of these foods year-round, depending where you live and the season.

#6 Dark Leafy Greens. 179 mg

120 mg of calcium in 100 grams is the average of kale, dandelion greens, turnip non dairy sources of calcium - kalegreens, arugula, collard greens, and watercress. This is a great calcium rating, and it’s especially appealing when you consider all the other things dark leafy greens literally bring to the table: chlorophyll, which alkalinizes the blood, fiber, and phytonutrients. 

They have a lot of calcium, but greens are an acquired taste. If you just can’t stomach these bitter greens, consider taking a natural supplement rich in calcium in addition to a healthy diet.

#5 Milk and Yogurt. ~240 mg

The calcium in milk is reported to absorb at a higher rate than most all other foods, and it provides a good amount of protein too. Grass-fed cow’s milk is best as it has higher amounts of vitamins and minerals because of its diet. If you cannot tolerate cow’s milk, there are alternative nut milks such as cashew or almond milk, which brings us to number five on our list…

#4 Almonds.264 mg

The almond is both a species of tree, and the seed of the same tree native to South Asia and the Middle EAlmondsast. Highly valued as they’re delicious and rich with calcium, the pollination of California’s almonds is the biggest managed pollination event in the world, with almost one million hives (that’s almost half of all US beehives) brought in February to the almond groves. You can eat them raw or blend them into a milk.

If an allergy hinders you from some of these foods in the list, you can also get your calcium with a plant that is completely allergen-free.

#3 Canned Fish. 383 mg

Canned sardines and salmon have tiny and soft bones that aren’t noticeable when eaten, but make a rich source of calcium. They’re also a good item to keep around (because it keeps), is affordable and provides adequate protein and omega 3s.

Most canned seafood have BPA-free liners, but make sure by checking the label or asking a clerk.

#2 Sesame Seeds. 457 mg

AlgasCalcareasA staple of the Middle East, sesame seeds lead all plants we know of in terms of calcium content. Sesame seeds are the feature ingredient in tahini sauce, hummus, can be used as a dip, in salad dressings or wherever else your imagination can think of.

And drumroll please, for the most calcium-dense food on planet earth…

#1 Algas Calcareas Marine Algae. 720 mg from 4 capsules

It may be a food you have never heard of, but the marine algae we call “AlgaeCal” is at the

This South American algae is a lemon sized ocean plant which is milled into a nutritious powder. Algas Calcareas is a whole food powder that is is so calcium-dense that your entire daily supplemental need is covered with 4 easy to swallow veggie caps.

AlgaeCal naturally contains not only extremely high natural calcium concentrations, but magnesium, zinc, boron, strontium, vanadium and other bone supporting minerals.

The wide spectrum of minerals in Algas Calcareas (AlgaeCal) may be responsible for the clinical results that have the research community baffled.

Women are INCREASING Bone Density with AlgaeCal

Three human clinical studies show a completely different effect from this new calcium source. Traditional calcium sources only slow annual bone loss. That is well established after 80 years of calcium supplement studies … but women are increasing their bone density with AlgaeCal.

Celebrity TV doctor Mehmet Oz recently aired a segment on the Dr. Oz Show saying,”I adore AlgaeCal”. Dr. Oz believes that “frailty is the number one cause of death” and that AlgaeCal can help build strong bones even very late in life.

Tests show it’s even better absorbed by our bodies than the common foods in the list above.

In fact, clinical studies show 80 year old women reversing osteoporosis and increasing bone density with this marine algae … in just six months!

No calcium rich food and no traditional calcium supplement can make this claim.

Learn More About AlgaeCal Now

Diet Tips – How to Add Calcium to Meals

Calcium helps keep your bones strong and healthy, but getting enough calcium from your food requires some creativity and foresight. These Nutrition experts will show you how to top everyday foods with delicious calcium-rich additions.


Nicky: Hi. I’m Nicky; EatingWell’s Nutrition Expert.

Jessie: I’m Jessie; Food Editor at EatingWell. We’re here in the test kitchen today to give you some tips to help boost your intake of calcium, which is really important for bone health.

Nicky: Yogurt is a really excellent source of calcium. Just 1 cup has about 30% the daily value, and it’s great with fresh fruit.

Jessie: If you want to get a little more creative, Indian raitas are a great way to go; they’re sauces that are usually paired with spicy food. This one actually already has cucumbers and cumin in. I’m just going to add some tomatoes, some fresh mint, and some onions, and then I’m going to serve it with a spicy grilled chicken breast.

Nicky: Some fish, like sardines, provide calcium too. In fact, just 3 ounces of sardines has 40% the daily value.

Jessie: Then I would just go ahead and serve it right on top of a fresh salad, and have it for lunch.

Nicky: For more tips on eating for strong bones, come to, where good taste meets good health.

Want more calcium rich recipe ideas? Download AlgaeCal’s Bone Healthy Recipe Ebook!

Calcium Sources – What Kind Is In Your Calcium Supplement?

Dr. Marcus Laux explains that 90% of all calcium supplements are made from ROCK! What kind of calcium is in your calcium supplement?

Video Transcript:

Here’s the question: would you eat any of these? A lemon and limestone pie? How about a peanut butter and marble sandwich? Swiss and shell on rye, or a chalk and cheese omelet?

It’s supposed to be silly, and, of course, the answer is no, but if you’re taking a calcium supplement today, and most people are, they’re coming from a shell, a stone, or a bone. Are those edible products? Are they a food source?

We wonder why calcium products don’t work, and yet we take them thinking that we’re doing something good for ourselves. So I’d like to invite you to step out of the stone age, leave the dinosaurs, get out of extinction, jump out of the stone age, because 90 percent of the products on the market today are coming from rocks.

The number one selling, calcium carbonate, where’s it coming from? Rocks. The number two, calcium citrate, said to be better, not really likely, also from a rock source. The number three seller, calcium citrate malate, from a rock source. These are coming from marble or limestone.

Is there something better? Something extraordinary. Let me introduce you to the world’s only organic, pure, plant calcium. Maybe calcium comes from cows? But where do the cows get it? They get it from a plant. So instead of going into a rock calcium, this is the world’s first, organic, pure, plant calcium, coming from a plant. Sea minerals incorporated all of them into a plant structure.

Where do you get your minerals? You get them from the plant or the animals that ate the plants. There’s what we call an AlgaeCal. No shell, stone, or bone, but a living plant, Algas Calcareas, a sea vegetable, a sea plant, a living plant. It comes up onto the beaches of South America, pristine beaches, protected. And like a falling apple from a tree, ripe, ready, on nature’s time, it is hand harvested.

AlgaeCal Can Help Prevent and Treat Osteoporosis

AlgaeCal Plus and Strontium BoostStrengthening your bones is possible at any stage of life with the AlgaeCal® Plus and Strontium Boost supplements. This first-ever combination of all the proven bone building ingredients from around the world, helps you grow stronger, healthier bones within 6 months – and we guarantee it.

In a six-month randomized, open label human clinical study, 176 women and men ages 18 to 85 used AlgaeCal Plus and Strontium Boost supplements and followed a healthy diet while participating in a light exerciseprogram. In just six months (180 Days), participants experienced a significant average INCREASE in bone mineral density of 2.8% as evidenced by before and after DEXA scans. Highly compliant participants experienced an INCREASE in bone mineral density by an incredible 3.7%.

This has been followed up with a 7-year study! Results showed that AlgaeCal Plus produced consistent and linear gains in BMD, averaging 1.04% per year over the full duration of the study. For more on that research, go here.



  1. Standing Committee on the Scientific Evaluation of Dietary Reference Intakes, Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Washington DC: The National
    Academies Press,1997.
  2. US Department of Agriculture, Continuing Survey of Food Intakes of Individuals, 1994-96


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