13 Calcium-Rich Snacks for Stronger Bones

Strong bones are essential for a healthy, active life, and one of the best ways to support bone strength is by making sure your diet is rich in calcium. While we often think of calcium in the form of dairy products like milk and cheese, there are plenty of delicious snacks that pack a powerful calcium punch, making it easy to boost your intake throughout the day. Incorporating these calcium-rich snacks into your diet can help protect against bone loss, maintain bone density, and reduce the risk of osteoporosis as you age.

Greek Yogurt with Berries

Greek yogurt is a delicious snack that’s rich in calcium, with a single serving often providing nearly half of the daily recommended intake. Adding berries provides an extra boost of antioxidants, and the combination makes for a filling, nutritious snack. It’s also packed with protein, which keeps you fuller for longer. Greek yogurt can be easily topped with nuts, seeds, or a drizzle of honey for added flavor. It’s a versatile and portable option that’s great for supporting bone health.

Almonds

Almonds are a fantastic plant-based source of calcium, offering about 76 mg per ounce (roughly 23 almonds). They’re easy to carry on the go, making them a convenient snack option. Almonds are also rich in magnesium and vitamin E, both of which contribute to bone health. Snacking on a handful of almonds daily is a simple way to increase calcium intake while also supporting heart health. They’re a crunchy, satisfying snack that doesn’t require preparation.

String Cheese

String cheese, especially varieties made with mozzarella, provides a decent amount of calcium in a fun and convenient form. Each stick typically contains around 200 mg of calcium, which is about 20% of the recommended daily intake. It’s a high-protein snack that’s also low in calories, making it ideal for bone health without adding too many extra calories. String cheese is individually packaged, so it’s easy to grab on the go or include in lunchboxes. It’s a perfect snack for both kids and adults looking to boost their calcium intake.

Sardines on Crackers

Sardines are an excellent calcium-rich snack, especially when eaten with their small, edible bones. Pairing sardines with whole-grain crackers provides a crunchy, satisfying snack that’s packed with both calcium and omega-3 fatty acids. Sardines also contain vitamin D, which is essential for calcium absorption, making them a powerhouse for bone health. They come in convenient cans, making them a quick snack option. Adding a squeeze of lemon or a dash of hot sauce can enhance the flavor.

Fortified Orange Juice Popsicles

Fortified orange juice is high in calcium, and making popsicles from it creates a refreshing, bone-friendly snack. Each glass of fortified orange juice typically contains 300 mg of calcium, similar to a glass of milk. Freezing orange juice into popsicles is a fun way to enjoy it as a treat, especially in warmer weather. This snack also provides vitamin C, which supports collagen production for bone strength. It’s a unique way to incorporate more calcium into your diet without feeling like you’re eating traditional snacks.

Chia Pudding

Chia seeds are loaded with calcium, providing about 179 mg per ounce, making chia pudding a calcium-rich snack. When soaked, chia seeds develop a gel-like texture, which creates a pudding consistency that’s both delicious and satisfying. You can easily prepare it by soaking chia seeds in milk or a fortified plant-based milk overnight, adding a bit of sweetener or fruit for flavor. This snack is also high in fiber and omega-3 fatty acids, supporting overall health alongside bone strength. Chia pudding is a great make-ahead snack that you can enjoy throughout the week.

Cottage Cheese with Pineapple

Cottage cheese is a tasty, calcium-packed snack, with one cup providing about 125 mg of calcium. Pairing it with pineapple or other fruits adds natural sweetness and additional vitamins. Cottage cheese is high in protein, which complements calcium in promoting bone health. This snack is filling but light, making it perfect for a mid-afternoon energy boost. It’s also versatile—try adding cinnamon or a sprinkle of nuts for extra flavor and texture.

Edamame

Edamame, or young soybeans, is a calcium-rich snack with around 98 mg of calcium per cup when cooked. These beans are also high in protein and fiber, which makes them a nutritious and satisfying snack. They’re often sold frozen and can be quickly steamed or microwaved for a convenient snack. Edamame is also a great source of magnesium, which is essential for bone health. Sprinkle a bit of sea salt for extra flavor, and enjoy them warm or cold.

Trail Mix with Dried Figs

Trail mix with dried figs is a great calcium-rich snack, as figs are surprisingly high in calcium, providing about 13 mg per fig. Adding nuts like almonds or cashews enhances the calcium content while also providing protein and healthy fats. This combination makes for a portable, energy-boosting snack that’s ideal for a quick calcium fix. Dried figs also contain fiber and antioxidants, supporting overall health. Trail mix is easy to customize, allowing you to add different nuts, seeds, or dried fruits for variety.

Tahini on Rice Cakes

Tahini, a paste made from sesame seeds, is a good source of calcium, with about 128 mg per tablespoon. Spread it on rice cakes for a savory snack that’s packed with bone-friendly nutrients. Sesame seeds also contain magnesium and phosphorus, both essential minerals for maintaining strong bones. This snack is easy to assemble and adds a nutty, rich flavor that’s highly satisfying. You can also top the tahini with a sprinkle of chia seeds for extra calcium.

Seaweed Snacks

Seaweed snacks, especially varieties like wakame and nori, contain a surprising amount of calcium, with wakame providing around 60 mg per cup. Seaweed is also rich in iodine, which supports thyroid function and overall metabolism. These snacks are light, crunchy, and often come in convenient packages, making them easy to take on the go. Seaweed also contains trace minerals that support overall bone health. For a twist, try pairing seaweed snacks with a handful of almonds for an added calcium boost.

Hummus with Veggie Sticks

Hummus, made primarily from chickpeas, offers a small amount of calcium and is high in protein, fiber, and healthy fats. Pairing hummus with veggie sticks like carrots or bell peppers makes for a crunchy, satisfying snack. Many store-bought hummus brands are also fortified with extra calcium, which adds to its bone-friendly benefits. This snack is versatile, flavorful, and easy to prepare in advance. It’s a nutrient-dense option that provides a combination of vitamins and minerals beneficial for bone health.

Broccoli and Dip

Broccoli is a crunchy, calcium-rich vegetable, providing about 43 mg per cup when raw. Pairing it with a calcium-fortified dip, like a tahini or yogurt-based dip, creates a snack that’s both tasty and bone-friendly. Broccoli also contains vitamin K, which supports bone density and overall skeletal health. This snack is easy to prepare and provides fiber, which aids digestion and nutrient absorption. It’s a refreshing way to get a variety of bone-healthy nutrients in one go.

This article originally appeared on RetailShout.

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