11 Foods with Calcium That Are Natural Fat Burners
It’s easy to get more fat-burning calcium into your diet—and, unlike your mother told you, it doesn’t involve drinking more milk! These unexpected foods are great sources of calcium.
The calcium-fat connection
Research shows that people who don’t eat enough calcium have a higher percentage of body fat. They also find themselves less able to control their appetites. A diet that includes foods with calcium can lower blood pressure, cholesterol, and blood sugar levels; it’s one of the 13 fat-releasing foods in our book, The Digest Diet. Here are 11 new ways to get the recommend 100 mg experts suggest you need each day. Be sure to know the signs your body isn’t getting enough calcium, too.
Calcium level: 277 mg, 28% Daily Value
Serving: 1 ounce, about 160 calories
Try it: Sesame seeds are one of the foods with calcium that are easy to incorporate into many dishes— try this easy sesame greens and bean sprouts.
Calcium level: 158 mg, 16% Daily Value
Serving: 1 cup, about 20 calories
Try it: This Chinese cabbage provides a surprising amount of calcium per serving—it’s also a food that helps reduce inflammation as well. You’ll want to try this baby bok choy and chicken recipe.
Calcium level: 112 mg, 12% Daily Value
Serving: 2 tablespoons, about 160 calories
Try it: Hummus is one of the foods with calcium you probably eat as a snack all the time. Make one of these 7 unique hummus recipes.
Calcium level: 98 mg, 10% Daily Value
Serving: 1 ounce of fat free cream cheese, about 29 calories
Try it: Who doesn’t love cream cheese spread on a bagel first thing in the morning? Try a healthier cream cheese dish with these cherry tomatoes filled with creamy pesto cheese. Don’t miss these dairy myths you can stop believing.
Calcium level: 93 mg, 9% Daily Value
Serving: 1 cup, about 36 calories
Try it: We know—you probably don’t think of kale as one of the foods with calcium you should add to your diet, but it packs a nutritional punch. Check out this Portugese kale soup with beans or give one of these kale salad recipes a try.
Calcium level: 75 mg, 8% Daily Value
Serving: 1 ounce (22 almonds), about 170 calories
Try it: Let’s just say it—almonds should be your best friend. Not only are they a calcium-rich food, but, according to a study in the Journal of Nutrition, just a handful of almonds a day helps lower cholesterol, too. Make this rice pilaf with dried fruit and almonds.
Calcium level: 62 mg, 6% Daily Value
Serving: 1 cup, about 55 calories
Try it: Broccoli isn’t just calcium-rich—it’s a nutritional powerhouse loaded with benefits. Seriously, it’s one of the healthiest vegetables you can eat. Try this broccoli cheddar omelet.
Calcium level: 60 mg, 6% Daily Value
Serving: 2 cups, about 14 calories
Try it: The benefits of spinach are numerous—not only is it one of the foods with calcium you should eat to improve bone health (here are some things you need to watch out for when it comes to bone health), but it also lowers blood pressure and may ward of hardening of the arteries. Here’s how to sneak more spinach into your day.
Calcium level: 40 mg, 4% Daily Value
Serving: 1 cup, about 4 calories
Try it: Watercress might not be on your radar like kale is, but it should be—it’s one of the most nutrient-dense vegetables you can eat. Sneak some more watercress into your diet with this watercress-cauliflower soup.
Calcium level: 298 mg, 30% Daily Value
Serving: 1 ounce, about 108 calories
Try it: Guess what, cheese lovers—cheese is good for you. Besides being calcium-rich, eating cheese daily has been shown to reduce your risk of heart attack and stroke. Try this cheese tortellini with pumpkin and ricotta for dinner tonight.
- USDA: “USDA Food Composition Databases.”
- Arthritis Foundation: “Best Vegetables for Arthritis.”
- Journal of Nutrition: “Inclusion of Almonds in a Cholesterol-Lowering Diet Improves Plasma HDL Subspecies and Cholesterol Efflux to Serum in Normal-Weight Individuals with Elevated LDL Cholesterol.
- Nitric Oxide: “Effects of a Nitrate-Rich Meal on Arterial Stiffness and Blood Pressure in Healthy Volunteers.”
- European Journal of Nutrition: “Cheese Consumption and Risk of Cardiovascular Disease: A Meta-Analysis of Prospective Studies.”