Which Protein Has Calcium? Your Guide to Top Sources

January 12, 2026 •

4 min read

According to the National Institutes of Health, most adults need at least 1,000 milligrams of calcium per day, a mineral best known for its role in building strong bones. While dairy products are famously rich in both protein and calcium, many other diverse food sources provide this essential combination.

Quick Summary

This guide examines a variety of foods rich in both protein and calcium, covering dairy products like milk, cheese, and yogurt, alongside plant-based alternatives such as fortified tofu, legumes, and leafy greens, plus certain seafood options. It details the calcium content and benefits of each source.

Key Points

Dairy Sources are Key: Casein and whey, the two main proteins in milk, provide significant, highly bioavailable calcium through products like milk, yogurt, and cheese.
Plant-Based Powerhouses: Calcium-set tofu, edamame, and various legumes offer substantial calcium for non-dairy diets.
Seeds and Nuts Contribute: Poppy, sesame, and chia seeds, along with almonds, are excellent plant-based additions for both protein and calcium.
Seafood with Bones: Canned salmon and sardines, when the bones are consumed, are potent sources of both protein and highly absorbable calcium.
Leafy Green Options: Kale, collard greens, and bok choy provide useful amounts of calcium with good absorption rates, unlike high-oxalate spinach.
Fortification is Common: Many cereals, juices, and plant milks are fortified with calcium to help meet daily intake goals.
Maximize Absorption: Vitamin D is crucial for absorbing calcium, so pairing these nutrients or getting adequate sunlight exposure is important.

Dairy Proteins Rich in Calcium

Dairy products are well-established for their high-quality protein and excellent calcium content, which is also highly bioavailable, meaning the body absorbs it efficiently. Milk, yogurt, and cheese are leading examples.

Milk and Milk Proteins

Cow's milk contains two main types of protein: casein and whey. A cup of cow's milk can provide over 300 mg of calcium, with the calcium content varying slightly based on fat percentage. Casein constitutes about 80% of the protein in milk and is rich in calcium phosphate, forming micelles that deliver calcium and phosphorus. Whey protein, though making up the remaining 20%, is also a significant calcium source.

Casein protein: The slow-digesting protein in milk, which forms a gel in the stomach, providing a steady release of amino acids. A single scoop of casein protein powder can cover a substantial portion of daily calcium needs.
Whey protein: A fast-digesting protein, popular among athletes. A scoop of whey protein powder isolate also contains a notable amount of calcium.

Yogurt and Cheese

Yogurt offers a powerful combination of protein, calcium, and beneficial probiotics. Greek yogurt is particularly high in protein but contains less calcium than regular yogurt, which can offer up to 450 mg per cup for low-fat varieties. Cheese is also a concentrated source of both nutrients, with hard cheeses like Parmesan containing the highest amounts.

Plant-Based Proteins with Calcium

For those following a plant-based diet or seeking alternatives, several protein-rich foods contain significant amounts of calcium, although bioavailability can be lower due to compounds like oxalates.

Soy Products

Soybeans and their derivatives are excellent sources of both protein and calcium. Tofu prepared with calcium sulfate is a particularly rich source, offering over 86% of the daily value in just half a cup. Edamame, the young soybean, is also a good contributor.

Tofu (calcium-set): A versatile food that can be added to stir-fries, scrambled, or baked. It is specifically made with calcium salts to firm it, boosting its mineral content.
Edamame: These green soybeans are packed with protein, fiber, and a good amount of calcium.
Fortified Soy Milk: Many dairy-free alternatives are fortified with calcium to match or even exceed the amount found in cow's milk.

Nuts, Seeds, and Legumes

Seeds are tiny powerhouses of nutrition, with poppy, sesame, and chia seeds offering both protein and calcium. Almonds stand out among nuts as a top calcium source. Certain beans and lentils also contribute to daily intake.

Almonds: A handful of almonds provides not just healthy fats and protein but also a decent amount of calcium.
Chia seeds: Rich in plant-based omega-3s, fiber, protein, and calcium.
White beans: A cup of cooked white beans contains a notable amount of calcium, along with fiber and iron.

Leafy Greens and Vegetables

Cruciferous vegetables like kale, collard greens, and bok choy are excellent non-dairy sources of calcium, and their calcium is more readily absorbed compared to high-oxalate greens like spinach.

Seafood: Rich in Protein and Calcium

Certain types of seafood are excellent dual-sources of high-quality protein and bioavailable calcium, particularly when the edible bones are included.

Canned Salmon: Canned salmon, especially when consumed with the softened bones, provides both high protein and significant calcium.
Sardines: These small, oily fish are also packed with protein and calcium from their edible bones.

How to Enhance Calcium Absorption

Beyond choosing the right foods, understanding how to maximize calcium absorption is crucial for bone health. Several factors influence how well your body can use the calcium from your diet.

Vitamin D: This nutrient is essential for calcium absorption in the gut. Many fortified foods, as well as fatty fish like salmon and sardines, provide vitamin D.
Oxalates and Phytates: Compounds found in certain plants (like spinach and legumes) can bind to calcium and reduce its absorption. Cooking can help reduce these antinutrients.
Spreading Intake: The body can only absorb so much calcium at one time, so spreading your intake throughout the day is more effective than consuming a large amount in a single meal.

Protein and Calcium Content in Key Food Sources


Food Source	Primary Protein Type	Calcium Content (Approx.)	Notes
Milk (1 cup)	Casein, Whey	300-325 mg	Excellent bioavailability. Provides Vitamin D if fortified.
Yogurt (plain, low-fat, 1 cup)	Casein, Whey	~450 mg	Also contains probiotics. Calcium levels vary.
Tofu (calcium-set, ½ cup)	Soy	~434 mg	Excellent plant-based source. Check label for calcium sulfate.
Canned Salmon (3 oz with bones)	Animal	~181 mg	Provides Omega-3s and Vitamin D.
Almonds (1 oz)	Plant	~76 mg	Also a good source of healthy fats and vitamin E.
Kale (cooked, 1 cup)	Plant	~177 mg	Calcium is well-absorbed due to low oxalate levels.
White Beans (cooked, 1 cup)	Plant	~191 mg	Good source of fiber and iron.

Conclusion

While dairy products like milk and cheese are excellent and highly bioavailable sources of protein and calcium, they are not the only options. A varied diet that includes calcium-set tofu, certain leafy greens like kale, legumes, specific nuts like almonds, and canned fish like salmon or sardines can provide ample protein and help meet your daily calcium requirements. For individuals with dietary restrictions or specific nutritional needs, fortified foods and supplements are also viable options. By incorporating a diverse range of these foods, you can ensure your body receives the critical nutrients it needs to support bone health and overall well-being. It is always wise to consult with a healthcare provider or registered dietitian to tailor a plan to your individual needs.

Harvard Health offers comprehensive information on calcium-rich foods.

Frequently Asked Questions

Casein, which constitutes about 80% of milk's protein, is the primary calcium carrier in milk, forming colloidal particles with calcium phosphate. Casein protein powders also typically contain a very high calcium content.

Yes, many plant-based protein sources are good for calcium intake, especially tofu processed with calcium sulfate, almonds, chia seeds, and certain leafy greens like kale. The amount of calcium absorbed can vary, but a diverse intake helps.

Yes, as it is derived from milk, whey protein powder does contain calcium. A standard scoop of whey protein powder can contribute significantly to your daily calcium needs.

Canned salmon is a good source of calcium because the canning process softens the bones to the point where they are edible. The bones contain a high concentration of calcium, which is then consumed along with the fish.

Leafy greens with lower oxalate levels, such as kale, collard greens, and bok choy, are best for calcium absorption. High-oxalate greens like spinach and chard contain calcium, but the oxalates bind to it, reducing how much the body can absorb.

Vegans can get enough calcium and protein by consuming a variety of foods including calcium-set tofu, fortified plant milks, legumes like white beans and edamame, almonds, and leafy greens such as kale. Fortified cereals and juices are also helpful.

A good way to combine these nutrients is by adding almonds or chia seeds to a fortified yogurt or oatmeal. Another option is a stir-fry with calcium-set tofu and bok choy. A third choice is canned salmon with bones served over greens.