Calcium-Rich Foods To Include In Your Diet

Most restrictive weight-loss diets come with fast results and are undeniably effective, but they also have negative effects on your health. You may have already experienced symptoms such as fatigue, lack of energy, and other issues after following such a diet.

When a diet is not varied, in other words, it only includes a small number of foods, it is very possible that your body will be deprived of certain vitamins and minerals it needs to function properly. Because usually only low amounts of dairy products are included within restrictive diets, the lack of calcium is one of the most frequent issues associated with rapid weight loss.

Calcium deficiency can result in muscle cramping, dry skin, brittle nails, and weakened bones. What you need to know is that you can ensure your necessary intake of calcium from a series of foods that have a low number of calories. Moreover, they are recommended for diets.

What are the best calcium-rich foods for your diet?



Oranges are a popular ingredient in weight-loss diets because they have high water but low calorie content. They also contain fibers – which make you feel fuller, potassium, iron, vitamin C, but also a solid dose of calcium – 100 gr. of orange juice contains approximately 60 mg of calcium.


Low-fat yogurt is probably one of the most frequent foods in diet meal plans. It is one of the most versatile foods, as you can eat it plain, with fruits – as a dessert and as a salad dressing. Consuming natural yogurt is one of the easiest ways to get your daily dose of calcium – 100 gr. of yogurt contains approximately 120 mg of calcium.


Almonds are recommended in a broad range of diets, from low cholesterol and blood sugar regulation diets to weight-loss diets, because they are a major source of fiber and nutrients, calcium included – 100 gr. of almonds contain about 250 mg of calcium.


Broccoli is one of those “all-in-one” wonder foods that come with an endless list of benefits due to the richness of valuable nutrients it contains. Potassium, magnesium, vitamin C, vitamin K, glucoraphanin and indole-3-carbinol (anti-carcinogenic substances) and fibers…all of these are found within broccoli. Needless to say, it also contains calcium – 47 mg of calcium per 100 gr. of broccoli.



100 gr. of tofu boasts about 130 mg of calcium and less than 100 calories. This makes it an ideal food for weight-loss diets, although excessive consumption may have adverse effects on your body’s hormone balance. You need to take this into account when including tofu in your diet.


As a high-calorie aliment (approximately 200 calories/100 gr.), salmon is still recommended in diets because of the healthy fats and nutrients it contains. Moderate consumption is advised, mostly steamed or grilled, and preferably accompanied by vegetable salads. Since 100 gr. of salmon contain 180 mg of calcium, it makes a good occasional but important source of calcium.

Dried Figs

Dried figs are one of the healthiest choices to satisfy your sweet tooth without ruining your diet’s effectiveness. Even though they have relatively high nutritional value (249 kcal/100 gr.), dried figs are an excellent source of iron and fibers, besides calcium (162 mg calcium/100 gr. of dried figs).



There are various types of beans, but pretty much all of them are recommended for dieting. On average, they provide approximately 80 calories and 135 mg of calcium per 100 gr. of dry beans. Thanks to their multiple nutritional benefits, including high content of fiber, potassium, phosphorus, and starch, beans are recommended as a regular food within diet plans.


Oatmeal is the perfect source of fiber and calcium, plus it keeps hunger away by making you feel full for a longer period. Oatmeal has a high amount of calcium – 300 mg in 100 gr. of oatmeal – but it also provides significant quantities of vitamins and antioxidants.

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