Food List
Foods for Bone Health
Strong bones rely on more than calcium alone. Magnesium, protein and a steady supply of minerals all play a part, which matters more with age and especially around menopause. This list ranks foods by their combined calcium and magnesium content, so you can support your bones with whole food.
| Food | Calcium + Magnesium | Per 100 g | Per serving |
|---|---|---|---|
| Poppy seeds Nuts & seeds | 1785 mg | 525 kcal P 18 · C 28 · F 42 · Fib 20 | 18 g (0.6 oz) 95 kcal · P 3.2 1 2 tbsp |
| Sesame seeds Nuts & seeds | 1326 mg | 573 kcal P 18 · C 23 · F 50 · Fib 12 | 18 g (0.6 oz) 103 kcal · P 3.2 1 2 tbsp |
| Parmesan Eggs & dairy | 1228 mg | 392 kcal P 36 · C 3.2 · F 26 | 30 g (1.1 oz) 118 kcal · P 10.8 1 grated |
| Cinnamon (ground) Vegetables | 1062 mg | 247 kcal P 4 · C 81 · F 1.2 · Fib 53 | 3 g (0.1 oz) 7 kcal · P 0.1 1 tsp |
| Chia seeds Nuts & seeds | 966 mg | 486 kcal P 17 · C 42 · F 31 · Fib 34 | 24 g (0.8 oz) 117 kcal · P 4.1 1 2 tbsp |
| Hemp seeds Nuts & seeds | 770 mg | 553 kcal P 32 · C 9 · F 49 · Fib 4 | 30 g (1.1 oz) 166 kcal · P 9.6 1 3 tbsp |
| Edam cheese Eggs & dairy | 761 mg | 357 kcal P 25 · C 1.4 · F 28 | 30 g (1.1 oz) 107 kcal · P 7.5 1 slice |
| Cheddar cheese Eggs & dairy | 749 mg | 402 kcal P 25 · C 1.3 · F 33 | 30 g (1.1 oz) 121 kcal · P 7.5 1 slice |
| Halloumi Eggs & dairy | 724 mg | 321 kcal P 22 · C 2.2 · F 25 | 60 g (2.1 oz) 193 kcal · P 13.2 1 portion |
| Flaxseed Nuts & seeds | 647 mg | 534 kcal P 18 · C 29 · F 42 · Fib 27 | 20 g (0.7 oz) 107 kcal · P 3.6 1 2 tbsp |
| Pumpkin seeds Nuts & seeds | 638 mg | 559 kcal P 30 · C 11 · F 49 · Fib 6 | 28 g (1 oz) 157 kcal · P 8.4 1 handful |
| Almond butter Nuts & seeds | 626 mg | 614 kcal P 21 · C 19 · F 56 · Fib 10 | 32 g (1.1 oz) 196 kcal · P 6.7 1 2 tbsp |
| Whey protein powder Eggs & dairy | 540 mg | 354 kcal P 80 · C 8 · F 6 | 30 g (1.1 oz) 106 kcal · P 24 1 scoop |
| Almonds Nuts & seeds | 539 mg | 579 kcal P 21 · C 22 · F 50 · Fib 12 | 28 g (1 oz) 162 kcal · P 5.9 1 handful |
| Brazil nuts Nuts & seeds | 536 mg | 659 kcal P 14 · C 12 · F 67 · Fib 8 | 28 g (1 oz) 185 kcal · P 3.9 1 handful |
| Mozzarella Eggs & dairy | 525 mg | 280 kcal P 22 · C 2.2 · F 17 | 50 g (1.8 oz) 140 kcal · P 11 1 portion |
| Tahini Nuts & seeds | 521 mg | 595 kcal P 17 · C 21 · F 54 · Fib 9 | 30 g (1.1 oz) 179 kcal · P 5.1 1 2 tbsp |
| Feta Eggs & dairy | 512 mg | 264 kcal P 14 · C 4 · F 21 | 50 g (1.8 oz) 132 kcal · P 7 1 portion |
| Sardines (canned) Fish & seafood | 421 mg | 208 kcal P 25 · C 0 · F 11 | 90 g (3.2 oz) 187 kcal · P 22.5 1 tin |
| Tofu (firm) Legumes | 408 mg | 144 kcal P 17 · C 3 · F 9 · Fib 2 | 100 g (3.5 oz) 144 kcal · P 17 1 block |
| Sunflower seeds Nuts & seeds | 403 mg | 584 kcal P 21 · C 20 · F 51 · Fib 9 | 28 g (1 oz) 164 kcal · P 5.9 1 handful |
| Cacao nibs Nuts & seeds | 400 mg | 615 kcal P 14 · C 36 · F 43 · Fib 33 | 28 g (1 oz) 172 kcal · P 3.9 1 portion |
| Turmeric (fresh) Vegetables | 376 mg | 312 kcal P 9.7 · C 67 · F 3.3 · Fib 22 | 3 g (0.1 oz) 9 kcal · P 0.3 1 tsp |
| Natto Legumes | 332 mg | 211 kcal P 19 · C 13 · F 11 · Fib 5.4 | 85 g (3 oz) 179 kcal · P 16.2 1 portion |
| Cashews Nuts & seeds | 329 mg | 553 kcal P 18 · C 30 · F 44 · Fib 3.3 | 28 g (1 oz) 155 kcal · P 5 1 handful |
| Goat cheese Eggs & dairy | 328 mg | 364 kcal P 22 · C 0.1 · F 30 | 40 g (1.4 oz) 146 kcal · P 8.8 1 portion |
| Anchovies (canned) Fish & seafood | 301 mg | 210 kcal P 29 · C 0 · F 10 | 45 g (1.6 oz) 95 kcal · P 13.1 1 portion |
| Cashew butter Nuts & seeds | 301 mg | 587 kcal P 18 · C 28 · F 49 · Fib 2 | 32 g (1.1 oz) 188 kcal · P 5.8 1 2 tbsp |
| Kale Vegetables | 287 mg | 35 kcal P 2.9 · C 4.4 · F 1.5 · Fib 4.1 | 67 g (2.4 oz) 23 kcal · P 1.9 1 cup |
| Dark chocolate (85%) Oils & fats | 284 mg | 599 kcal P 7.8 · C 46 · F 43 · Fib 11 | 30 g (1.1 oz) 180 kcal · P 2.3 1 squares |
| Goji berries (dried) Fruit | 280 mg | 349 kcal P 14 · C 77 · F 0.4 · Fib 13 | 28 g (1 oz) 98 kcal · P 3.9 1 portion |
| Hazelnuts Nuts & seeds | 277 mg | 628 kcal P 15 · C 17 · F 61 · Fib 10 | 28 g (1 oz) 176 kcal · P 4.2 1 handful |
| Pine nuts Nuts & seeds | 267 mg | 673 kcal P 14 · C 13 · F 68 · Fib 3.7 | 28 g (1 oz) 188 kcal · P 3.9 1 handful |
| Peanuts Nuts & seeds | 260 mg | 567 kcal P 26 · C 16 · F 49 · Fib 9 | 28 g (1 oz) 159 kcal · P 7.3 1 handful |
| Collard greens Vegetables | 259 mg | 33 kcal P 2.7 · C 6 · F 0.6 · Fib 4 | 36 g (1.3 oz) 12 kcal · P 1 1 cup |
| Walnuts Nuts & seeds | 256 mg | 654 kcal P 15 · C 14 · F 65 · Fib 7 | 28 g (1 oz) 183 kcal · P 4.2 1 handful |
| Oats (rolled, dry) Grains | 231 mg | 389 kcal P 17 · C 66 · F 7 · Fib 11 | 81 g (2.9 oz) 315 kcal · P 13.8 1 cup |
| Figs (dried) Fruit | 230 mg | 249 kcal P 3.3 · C 64 · F 0.9 · Fib 10 | 50 g (1.8 oz) 125 kcal · P 1.7 1 3 figs |
| Pistachios Nuts & seeds | 226 mg | 560 kcal P 20 · C 28 · F 45 · Fib 10 | 28 g (1 oz) 157 kcal · P 5.6 1 handful |
| Turnip greens Vegetables | 221 mg | 32 kcal P 1.5 · C 7 · F 0.3 · Fib 3.2 | 55 g (1.9 oz) 18 kcal · P 0.8 1 cup |
| Ricotta Eggs & dairy | 218 mg | 174 kcal P 11 · C 3 · F 13 | 100 g (3.5 oz) 174 kcal · P 11 1 portion |
| Macadamia nuts Nuts & seeds | 215 mg | 718 kcal P 8 · C 14 · F 76 · Fib 9 | 28 g (1 oz) 201 kcal · P 2.2 1 handful |
| Garlic Vegetables | 206 mg | 149 kcal P 6.4 · C 33 · F 0.5 · Fib 2.1 | 3 g (0.1 oz) 4 kcal · P 0.2 1 clove |
| Peanut butter Nuts & seeds | 203 mg | 588 kcal P 25 · C 20 · F 50 · Fib 6 | 32 g (1.1 oz) 188 kcal · P 8 1 2 tbsp |
| Tempeh Legumes | 192 mg | 192 kcal P 20 · C 8 · F 11 | 100 g (3.5 oz) 192 kcal · P 20 1 portion |
| Pecans Nuts & seeds | 191 mg | 691 kcal P 9 · C 14 · F 72 · Fib 10 | 28 g (1 oz) 193 kcal · P 2.5 1 handful |
| Soybeans (cooked) Legumes | 188 mg | 173 kcal P 17 · C 10 · F 9 · Fib 6 | 172 g (6.1 oz) 298 kcal · P 29.2 1 cup |
| Wholemeal bread Grains | 183 mg | 247 kcal P 13 · C 41 · F 3.4 · Fib 7 | 40 g (1.4 oz) 99 kcal · P 5.2 1 slice |
| Spinach Vegetables | 178 mg | 23 kcal P 2.9 · C 3.6 · F 0.4 · Fib 2.2 | 30 g (1.1 oz) 7 kcal · P 0.9 1 cup |
| Skyr Eggs & dairy | 161 mg | 63 kcal P 11 · C 4 · F 0.2 | 150 g (5.3 oz) 95 kcal · P 16.5 1 tub |
| Crab Fish & seafood | 152 mg | 97 kcal P 19 · C 0 · F 1.5 | 100 g (3.5 oz) 97 kcal · P 19 1 portion |
| Popcorn (air-popped) Grains | 151 mg | 387 kcal P 13 · C 78 · F 4.5 · Fib 15 | 8 g (0.3 oz) 31 kcal · P 1 1 cup |
Dairy, sesame seeds and tahini, tofu, sardines with bones, and dark leafy greens like kale and collard greens all deliver calcium and magnesium together. Pair them with enough protein and vitamin D for the best bone support.
Frequently asked questions
What foods are best for bone health?
Dairy like cheese and yogurt, calcium-set tofu, sesame seeds and tahini, sardines with bones, almonds, and dark leafy greens such as kale and collard greens all support bone health by supplying calcium and magnesium together.
Is calcium enough for strong bones?
No. Bones also need magnesium, protein, vitamin D and vitamin K, plus weight-bearing exercise. Calcium is central, but it works best as part of a varied diet and an active lifestyle rather than on its own.
Why does bone health matter more with age?
Bone density naturally declines with age, and falling oestrogen at menopause speeds this up for women. Getting enough calcium, magnesium, protein and vitamin D, along with resistance and weight-bearing exercise, helps protect bone strength over time.
Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.
welanutria provides general information only and is not medical or dietary advice.
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