What Has a Lot of Protein and Calcium? A Guide to Top Food Sources

November 17, 2025 •

4 min read

According to the Dietary Guidelines for Americans, many adults do not consume enough calcium or protein, critical nutrients for overall health. Finding out what has a lot of protein and calcium is the first step toward building a balanced and nutrient-rich diet that supports everything from bone density to muscle function.

Quick Summary

Explore a comprehensive list of animal and plant-based foods that are excellent sources of both protein and calcium. This guide covers dairy, seafood, nuts, and fortified products, detailing how to incorporate them into your daily meals for strong bones and muscles.

Key Points

Dairy is a top source: Milk, yogurt, and cheese are rich in both protein and highly absorbable calcium, making them dietary powerhouses.
Canned fish with bones packs a punch: Sardines and canned salmon with edible bones are excellent sources of protein, calcium, and omega-3 fatty acids.
Calcium-set tofu is a plant-based winner: For those avoiding dairy, tofu made with calcium sulfate provides a great combination of protein and calcium.
Seeds and legumes offer dual benefits: Chia seeds, sesame seeds, white beans, and lentils contribute both protein and calcium to a balanced diet.
Fortified foods help fill gaps: Fortified plant-based milks, orange juice, and cereals are reliable options for boosting calcium intake, especially for those with dietary restrictions.
Combine for better absorption: Pairing calcium sources with vitamin D from foods like salmon or fortified products is essential for optimal absorption.
Variety is key for plant-based diets: Since calcium absorption varies in plant foods, consuming a wide range of vegetables, legumes, and fortified items is important.

Understanding the Protein and Calcium Connection

Protein and calcium are two of the most vital nutrients for maintaining a healthy body. While calcium is famously known for its role in building and maintaining strong bones and teeth, protein provides the building blocks for muscle, skin, and enzymes. When consumed together, they create a powerful synergy. Protein provides the collagen matrix upon which calcium can build bone, and adequate protein intake is crucial for bone mineral density. This relationship makes it even more important to seek out foods that are rich in both nutrients to maximize their combined benefits.

The Role of Vitamin D in Calcium Absorption

It is important to note that vitamin D is a crucial partner for calcium, as it significantly enhances the body's ability to absorb it. Many foods and beverages are fortified with vitamin D for this reason. Examples of foods rich in vitamin D include fatty fish (like salmon), eggs, and fortified milk. A balanced diet that includes these sources will help your body make the most of its protein and calcium intake.

Dairy Products: The Classic Combination

Dairy products are perhaps the most well-known dietary sources that combine high levels of protein and easily absorbed calcium. For individuals who can tolerate lactose, they are an efficient way to boost intake of both nutrients.

Yogurt: One cup of plain, low-fat yogurt can provide a substantial portion of the daily value for both protein and calcium. Greek yogurt, in particular, is an excellent choice for a protein boost, though it may contain slightly less calcium than regular yogurt.
Cheese: Parmesan and cottage cheese are standouts. A single ounce of parmesan delivers a high concentration of both nutrients, while a cup of low-fat cottage cheese provides a large amount of protein.
Milk: Whether skim, low-fat, or whole, milk is a reliable source of protein and calcium. Many milk alternatives are also fortified to match these nutritional profiles.

Seafood: Canned Fish with Edible Bones

For those seeking non-dairy or alternative sources, certain seafood options are packed with both protein and calcium. The key is to consume types with soft, edible bones.

Canned Sardines: Canned sardines are an incredibly potent source. A can of sardines packs a high percentage of the daily value for calcium, in addition to being rich in protein and omega-3 fatty acids.
Canned Salmon: Similar to sardines, canned salmon that contains the bones is a great source of both protein and calcium. These oily fish also provide heart-healthy omega-3s.

Plant-Based Powerhouses

For vegans, vegetarians, or those with lactose intolerance, many plant-based foods offer a robust combination of protein and calcium. While calcium absorption can vary in plant sources due to compounds like oxalates, a diverse diet can ensure adequate intake.

Tofu: Tofu that has been prepared with calcium sulfate is one of the highest plant-based sources, providing an impressive amount of both protein and calcium.
Legumes: Beans and lentils are staples in a plant-based diet. Winged beans and white beans offer notable calcium levels alongside their high protein and fiber content.
Seeds: Tiny but mighty, many seeds are nutritional powerhouses. Chia, sesame, and poppy seeds contain both protein and significant calcium. Just a tablespoon of chia seeds can provide a solid boost.
Leafy Greens: Dark, leafy greens like collard greens and kale are excellent sources of calcium, and unlike spinach, they are low in oxalates, which can inhibit absorption. Spinach, while calcium-rich, is not an optimal source due to its high oxalate content.

Fortified Foods and Dietary Strategy

Many products are fortified to help consumers meet their daily nutritional needs. Fortified plant-based milks, orange juice, and cereals are common examples. When choosing fortified options, always check the label for calcium and protein content.

Soy Milk: Fortified soy milk often mirrors the protein and calcium content of cow's milk, making it an excellent dairy-free alternative.
Cereals and Juices: Some brands of breakfast cereals and orange juice are heavily fortified to provide a significant calcium boost.

Animal vs. Plant-Based Protein and Calcium Sources: A Comparison


Source Category	Example Foods	Protein Content	Calcium Content	Key Considerations
Dairy	Yogurt, Cheese, Milk	Excellent source; contains all essential amino acids.	Excellent source, highly bioavailable.	Fat content can be high in some full-fat options; lower-fat options available.
Seafood	Canned Sardines, Canned Salmon	Excellent source of lean protein.	High content, especially with edible bones.	Canned fish should be selected for edible bones for calcium; provides omega-3s.
Plant-Based	Calcium-set Tofu, Beans, Lentils	Good source; need varied intake for complete amino acid profile.	Content varies; bioavailability can be impacted by oxalates.	Often high in fiber and other micronutrients; lower in saturated fat.
Seeds & Nuts	Chia Seeds, Almonds, Sesame Seeds	Good source, with healthy fats.	Good source, though serving size is small; provides other minerals.	Calorie-dense; moderation is key; excellent for snacking or toppings.
Fortified Products	Soy Milk, Orange Juice	Variable, depends on product; soy milk is high.	High levels are added during processing.	Check labels for added sugars; a good option for specific dietary needs.

Conclusion: Achieving Nutritional Synergy

Both protein and calcium are essential nutrients, working in tandem to support bone health and muscle function. Fortunately, a wide variety of foods, both animal- and plant-based, offer significant quantities of both. Dairy products like yogurt and cheese are excellent sources, as are canned fish with bones. For plant-based options, calcium-set tofu, various legumes, and seeds like chia and sesame are outstanding. Incorporating a diverse range of these foods into your diet ensures you get the synergistic benefits of these crucial nutrients, supporting your body's strength and vitality for the long term. A helpful resource for planning your diet is the National Institutes of Health (NIH) Office of Dietary Supplements website, which offers detailed nutrient information: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/.

Frequently Asked Questions

Plain yogurt, especially Greek yogurt, is one of the best dairy sources, offering high levels of protein and calcium. Hard cheeses like parmesan and ricotta are also excellent options.

Tofu made with calcium sulfate is a fantastic plant-based alternative. Other excellent options include fortified soy milk and a variety of legumes like white beans and lentils.

Seeds like chia, sesame, and poppy are good sources, providing both nutrients. However, they should be part of a diverse diet that includes other sources, as serving sizes are small and calories can be high.

Yes, the soft, edible bones in canned sardines and salmon are packed with calcium. They are one of the most concentrated non-dairy animal sources.

Although spinach contains calcium, it is also high in oxalates, which are compounds that bind to calcium and inhibit its absorption. For better absorption, focus on greens like kale and collard greens.

Yes, whey protein is derived from milk and is an excellent source of both protein and calcium. It is a convenient way to boost your intake, particularly for muscle recovery.

Protein is essential for bone health because it provides the collagen framework upon which calcium and other minerals build bone. It helps increase bone mineral density and strength.