Promoting Lifelong Bone Health: Healthful Calcium Sources for Building Bones

Plant sources of calcium are better than dairy products for bones because they provide calcium and avoid animal proteins, to help you reduce bone loss. (See Table of Healthful Calcium Sources) Healthful calcium sources are “beans and greens.” Broccoli, Brussels sprouts, collards, kale, mustard greens, turnip greens, and others are loaded with highlyabsorbable calcium and a host of other important nutrients.

One cup of cooked kale, for example, has the same amount of absorbable calcium (100 milligrams) as one cup of cow’s milk with less than half the calories and none of the saturated fat or cholesterol that come from dairy products. 

Beans are a good source of calcium, too. Try black, white, kidney, pinto, or any other variety.

Calcium–fortified orange and apple juices, as well as soy and rice milks, contain 300 milligrams or more of calcium per cup. You only need two–thirds of a cup of fortified orange juice, one cup of fortified soymilk, or one–third cup of Total cereal to get the same amount of absorbable calcium as an 8–ounce glass or carton of cow’s milk.¹⁷

It makes sense to choose calcium sources that benefit bones in more ways than one. Good calcium sources not only provide absorbable calcium but also promote bone building and prevent bone loss.

Healthful Calcium–Rich Foods

*estimated based on published absorption fractions.^17,18
a 100mg calcium is the amount of absorbable calcium in one cup of cow’s milk.