What is a rich source of calcium and potassium?

January 10, 2026 •

4 min read

Reports indicate that many Americans consume significantly less potassium than recommended, while often also lacking sufficient calcium. Finding foods high in both of these essential minerals is key to supporting bone density, regulating blood pressure, and ensuring proper nerve function.

Quick Summary

Dairy products, leafy greens like kale, legumes, and certain fish are excellent dietary sources of both calcium and potassium for overall health.

Key Points

Dairy is a powerhouse: Yogurt, milk, and cheese offer high levels of both calcium and potassium, supporting bone and heart health.
Leafy greens are essential: Greens like kale and collard greens provide a good balance of both minerals, though calcium absorption from spinach is reduced by oxalates.
Legumes offer a double dose: Beans, lentils, and calcium-set tofu are excellent plant-based sources of both calcium and potassium.
Don't forget the bones: Canned salmon and sardines with bones provide a highly absorbable form of calcium along with potassium.
Sweet potatoes are potassium stars: A large baked sweet potato is a top source of potassium and also contributes to your calcium needs.
Focus on whole foods: Prioritizing a varied diet of unprocessed foods is the most effective way to ensure adequate intake of both minerals.

The Importance of Calcium and Potassium

Calcium and potassium are two essential minerals that function as electrolytes in the body when dissolved in blood. They are vital for maintaining fluid balance, supporting proper nerve and muscle function, and regulating blood pressure. A balanced intake of both is crucial for overall health, with deficiencies potentially contributing to a number of health issues.

The Health Benefits of Combined Mineral Intake

Beyond their individual roles, calcium and potassium work together synergistically. Potassium is thought to aid bone health by helping to minimize the amount of calcium lost through urine. A diet rich in both minerals has been associated with a reduced risk of conditions such as high blood pressure and osteoporosis.

Top Food Sources High in Both Calcium and Potassium

Building a diet rich in these two minerals is straightforward and delicious. Here are some of the best food sources that contain significant amounts of both:

Dairy Products

Dairy products are well-known for their high calcium content, but many are also excellent sources of potassium.

Yogurt: Plain, low-fat yogurt is a fantastic source, containing a high amount of both minerals and beneficial probiotics for gut health.
Milk: Both skim and low-fat milk provide a good balance of calcium and potassium. Fortified versions can contain even more calcium.
Cheese: Many cheeses, including mozzarella and parmesan, offer a good dose of calcium along with some potassium.

Leafy Green Vegetables

While some leafy greens are better known for one mineral than the other, several provide both.

Kale and Collard Greens: These greens are excellent sources of both calcium and potassium. Unlike spinach, the calcium in kale is highly absorbable.
Spinach: Although high in potassium and rich in calcium, spinach contains oxalates that bind to calcium, reducing its bioavailability. However, it still provides a nutritional boost.
Swiss Chard: A nutritional powerhouse packed with potassium, iron, and decent levels of calcium.

Legumes and Beans

Beans and lentils are versatile and nutrient-dense, providing ample amounts of both minerals.

White Beans and Soybeans: These legumes are among the best plant-based sources of potassium and calcium.
Lentils: A half-cup serving offers a significant amount of potassium and other minerals.
Tofu: Tofu made with calcium sulfate as a coagulant is a great source of calcium and contains potassium as well.

Other Notable Sources

Canned Fish with Bones: Sardines and canned salmon with bones are excellent sources of highly absorbable calcium, alongside their potassium content.
Sweet Potatoes: A large baked sweet potato is a potassium powerhouse, and it also contributes to your daily calcium intake.
Dried Fruits: Dried apricots, figs, and prunes contain good levels of potassium and some calcium, though their sugar content should be noted.

Comparison of Key Food Sources

To help visualize the nutrient content, the table below compares the approximate amounts of calcium and potassium in common servings of rich sources. Note that specific values can vary based on preparation and portion size.


Food Source	Serving Size	Calcium (mg)	Potassium (mg)
Plain, Low-Fat Yogurt	8 oz container	~415	~573-625
Skim Milk	1 cup	~299	~382
Cooked Kale	1 cup	~94	~561
Cooked White Beans	1/2 cup	~131	~502
Canned Salmon (with bones)	3 oz	~181	~684
Tofu (Calcium-set)	1/2 cup	~253	~299
Baked Sweet Potato	1 large	~60	~1,110

Incorporating These Foods into Your Diet

Integrating these nutrient-rich foods into your daily meals can be simple. Here are some easy strategies:

Start Your Day: Add yogurt or calcium-fortified milk to your morning cereal or smoothie. A handful of dried apricots or figs makes for a great snack.
Lunch Time: Make a vibrant salad with kale or collard greens. Use white beans in soups or chili to boost both minerals.
Dinner Ideas: Incorporate canned salmon or sardines into your pasta or enjoy them on crackers. Pair a baked sweet potato with your evening meal. Sautéed spinach with garlic is a classic side dish.
Snacks: Avocados are rich in potassium and can be enjoyed alone or as guacamole. A handful of almonds also contributes calcium and potassium.

Conclusion: Making Informed Dietary Choices

What is a rich source of calcium and potassium? The answer is not just one food but a diverse range of whole foods from various categories. By consciously choosing dairy products, leafy greens, legumes, and certain types of fish, you can easily meet your daily intake requirements for these vital minerals. A varied diet ensures you not only get sufficient calcium and potassium but also the countless other vitamins and nutrients necessary for optimal health. Focusing on these powerful food sources is one of the most effective ways to build a strong, healthy foundation for your body. For more information on dietary minerals, refer to reliable sources such as the Harvard T.H. Chan School of Public Health's nutrition resource.

Frequently Asked Questions

Bananas are famously high in potassium but provide a relatively small amount of calcium. For a combined mineral boost, pair a banana with a calcium-rich food like yogurt.

Excellent non-dairy options include leafy greens (kale, collard greens, Swiss chard), legumes (white beans, soybeans), and canned fish with bones (sardines, salmon).

No. While spinach contains calcium, its high oxalate content significantly reduces absorption. The bioavailability of calcium from milk is much higher, meaning your body absorbs more from a serving of milk than an equivalent serving of spinach.

Yes, but dietary sources are often safer and more effective. It is important to consult a healthcare provider before taking supplements, especially concerning potassium, as high doses can be risky for some individuals.

They are essential electrolytes involved in many critical bodily processes. Calcium is vital for bone health, muscle function, and heart rhythm, while potassium helps regulate blood pressure, fluid balance, and nerve signals.

Potassium may help support bone density by reducing the amount of calcium that is excreted from the body through urine.

Simple strategies include incorporating plain yogurt into your breakfast, adding leafy greens to salads and smoothies, using beans in soups and stews, and choosing canned salmon for lunch or dinner.