Calcium-Rich Recipes
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Looking for a calcium boost to help strengthen your bones? Try these foods that can help boost your daily intake. The suggested recipes help you plan how to incorporate calcium-rich foods into any meal.
Your doctor can help you learn more about calcium and your diet. He or she may also refer you to a nutritionist who can help you develop a complete nutritional plan that also helps support your bone strength.
Milk is a well-known source of calcium. Whole milk has 276 mg of calcium per cup. Want better news? The lower the fat content, the more calcium you get. Skim milk has the most: 306 mg per cup. In addition to drinking milk, trying recipes that use milk products can help raise your daily calcium intake. Condensed milk and dry (powdered) milk keep the calcium.
Refresh yourself with a sweet fruity treat and help strengthen your bones at the same time. View recipe
Looking for a guilt-free treat? Have a fruity milk shake. It will support your bone strength in addition to satisfying your sweet tooth. View recipe
Finish off your meal with a creamy calcium-rich bowl of rice pudding. It's dessert, and it's good for your bones. Need we say more? View recipe
Warm up with a sweet, steamy cup of hot cocoa and sip your way to stronger bones. View recipe
Mac and cheese, please? This rich and hearty entrée not only hits the spot, it helps you hit your daily calcium numbers. View recipe
Try a bowl of low-fat, creamy soup. It tastes just as good as the real thing—just lower in calories and higher in calcium. View recipe
Yogurt is one of the the most calcium-rich foods you can find. The amount depends on the type of yogurt you use, including its fat and protein content. Plain non-fat yogurt has around 450 mg of calcium per 8 ounces. Yogurt comes in a variety of forms and flavors and can be used in a wide variety of recipes.
Serving this Greek-style dip with vegetables makes for a colorful and calcium-rich party platter. View recipe
If you're craving ice cream, try some fruity frozen yogurt instead. It has lots of calcium with fewer calories—and it tastes just as good. View recipe
Yogurt is a great source of calcium. So start off your day with a fruit-filled breakfast parfait. View recipe
If you're craving something sweet for breakfast or during the day, take the calcium-rich route and have a yogurt-based strawberry smoothie. View recipe
Get creative with your dessert toppings by using yogurt instead of whipped cream! It's better for you, and tastes delicious. Give this recipe a try to see for yourself. View recipe
Soybeans are a good source of calcium. When cooked, green soybeans have 130 mg of calcium and mature (tan or yellow) soybeans have 88 mg of calcium per ½ cup. Tofu is even better. Firm tofu has 253 mg of calcium in ½ cup. Soy-based products also come in calcium-fortified forms for an extra boost.
Tomato soup doesn't have to be cream-based to provide calcium. For a lighter option that will definitely still hit the spot, add tofu. View recipe
Looking for a vegetarian dish that satisfies your taste buds and supports your bone strength? Here's a quick and easy recipe that turns tasteless tofu into a tasty treat. View recipe
What's the 21st century version of egg salad? Tofu salad. It's better for you, rich in calcium and just as satisfying. Ask the grandkids. View recipe
If you think chocolate pie needs eggs and butter to taste good, get ready to be proven wrong by calcium-fortified tofu. View recipe
Apart from soybeans, other legumes provide calcium support. Cowpeas and white beans top the list with about 100 mg of calcium per ½ cup. Kidney beans and black beans have calcium too. Beans appear in many recipes and can be a reliable source of calcium in your diet.
The sweetness of papaya balances the spice of cayenne pepper in this Caribbean-inspired favorite. Wrap any leftovers in a whole-wheat tortilla for a quick next-day lunch. View recipe
This dip will turn anyone into a double dipper. It's the perfect hors d'oeuvre to serve when entertaining guests or a nutritious snack to have at any time of day. View recipe
Bean enchiladas are the perfect centerpiece dish for a family dinner or festive party. Plus, this hearty Mexican meal will give your guests 35% of the daily calcium they need. View recipe
Vegetarians can still get their chili fix with a bowl of this deliciously spicy, bean- and vegetable-rich dish. It's easy to prepare and will leave you with leftovers for days. View recipe
Minestrone soup has been a staple of Italian cuisine for centuries. It always makes for a hearty meal, and never lets your taste buds down. View recipe
Need another reason to switch to whole grain products, such as breads and pastas? They have more calcium than products that come from refined flour. Try these recipes that use whole grains. Simple oatmeal is another good choice. It is usually fortified with calcium (99-110 mg per serving).
Pesto sauce and cannellini beans are popular in many Italian dishes. It's so tasty that no one will know this pesto sauce has 3 cups of spinach. View recipe
Pasta salad is simple to make, and it's a great addition to any meal. Enjoy this calcium-rich side with lunch, dinner or as a midday snack. View recipe
Whole wheat pasta is rich in calcium and better for you than pasta made from refined flour. And, it tastes just as good. Try this yummy pasta salad recipe and see for yourself. View recipe
Finish off your calcium intake for the day on a sweet note with a delicious bowl of bread pudding. View recipe
Several varieties of fish are calcium-rich. They include sardines (325 mg in oil), ocean perch (116 mg), and rainbow trout (73 mg). Other seafood provides calcium as well. Blue crab gives you 86 mg. Clams provide 78 mg. All calcium amounts are for a 3 ounce serving.
This baked fish dish is both rich in flavor and in calcium, so you and your dinner guests can get the both of best worlds. View recipe
Salmon lovers, dinner is served seasoned with herbs, citrus and breadcrumbs, this marvelous salmon concoction will make mouths water. View recipe
Anyone who thinks nutritious food can't taste good needs to try this recipe. This saucy Spanish fish dish is both calcium-rich and very delish. View recipe
Want to learn how to cook Spanish cuisine? It all starts with cooking the perfect platter of paella. It's a tasty entrée that your dinner guests will love. View recipe
If you're hosting a BBQ, this is the perfect dish to serve. This Mediterranean favorite is a real crowd-pleaser. View recipe
Leafy greens are your best bet here, including collard greens (178 mg), spinach (146 mg), turnip greens (124 mg), kale (90 mg), beet greens (82 mg) and pak-choi (79 mg) per ½ cup serving. Try the recipes here to help make calcium-rich vegetables part of your daily diet.
This cheesy veggie concoction makes a killer sandwich filler. And not only will your taste buds like it – your bones will, too. View recipe
Indian spices and seasonings make this curry dish so flavorful it's hard to believe that it's good for you, and loaded with calcium, protein, vitamins A and C. Ready in 15 minutes. View recipe
For those of you who like to make dishes that bring out the natural flavors of your vegetables, this rustic soup recipe is for you. View recipe
Looking for a way to get your grandkids to enjoy eating spinach? This cheesy concoction with a spinach and potato base will quickly become a family favorite. View recipe
