This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our teamof licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We used the USDA Food Composition Database to find how much calcium is present in each food.

Kale dark leafy greens hand massaged in bowl

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It’s no wonder we named sunflower seeds one of thebest snacks with 50 calories or less!

(Who doesn’t love fries?!)

The moreveggie-packed recipe ideasyou can whip up, the better off you are!

Sunflower seeds - calcium rich foods

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Alternatively, it’s possible for you to eat them whole as a quick, on-the-go snack.

Three of them will cost you 110 calories.

They also make a great addition to yogurt parfaits andovernight oats.

sweet potatoes - calcium rich foods

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Oh, and did we also mention they’re some of the best calcium rich foods?

Basically, it has it allso eat it!

We like to roast cubes of it in the oven with olive oil and spices.

Baby carrots in serving bowl dish - calcium rich foods

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It also fairs well insoup recipes.

Many popular vegetable, chicken, and noodle recipes within these cuisines use the ingredient.

This dish is a good source of calcium,fiber, and muscle-building protein, in addition to calcium.

Figs in a pile - calcium rich foods

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Add the veggie to your diet to stay strong and healthy.

One cup of this grain packs over 100 milligrams of the bone-supporting mineral.

Need another reason to add some to your plate?

Green beans - calcium rich foods

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If you like making homemadesmoothiesand juice, substitute kelp for kale to reap the benefits.

Big fan of miso soup?

Throw some kelp into the broth to up its nutritional value.

Broccoli on a wooden cutting board - calcium rich foods

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Sprinkle a tablespoon or two into a bowl of oatmeal for an added boost of the mineral.

Take out your steamer or saute up a batch with some seasoning for a quick side dish.

Look for varieties canned with the bones, which are soft and completely edible.

Orange slices - calcium rich foods

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The bones are where all the calcium comes from.

The combo makes for a tasty, Mediterranean-inspired dish.

Be sure to compare nutrition labels to ensure your go-to brand is a good pick for your bones.

Almonds - calcium rich foods

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Clams with linguine - calcium rich foods

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Butternut squash - calcium rich foods

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Sesame seeds - calcium rich foods

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Edamame beans - calcium rich foods

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Broccoli rabe - calcium rich foods

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amaranth - calcium rich foods

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Baked navy white bean soup - calcium rich foods

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Kelp - calcium rich foods

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Chia seeds - calcium rich foods

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Kale dark leafy greens hand massaged in bowl - calcium rich foods

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Sardines - calcium rich foods

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Sliced block of firm tofu - calcium rich foods

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