One of the most abundant minerals the body has is calcium.

It’s essential for our bones, along with our nervous system!

If you’re new to keto, you’ll want to make sure you’re getting even more calcium in your diet than you would normally.

When first starting out on the keto diet, your body will naturally lose more water and glycogen.

So, you need to get more of these to avoid feeling the unpleasant symptoms of the keto flu, such as grogginess, brain fog, and nausea.

Keto experts advise dieters to consumer 1,000 mg of calcium each day.

You can reach this goal through the use of supplements or by eating more calcium-rich foods.

In this article, we’re going to highlight ten keto-friendly foods that will get you the calcium you need.

10 Calcium-Rich Foods to Eat on Keto

1. Sardines

Get creative with your cooking and try out some flavorful sardines! These little guys are packed with healthy fats, vitamins, protein, and calcium. One cup of sardines houses a whopping 569 mg of calcium.

2. Salmon

Salmon is pretty much a superfood. It’s packed with omega-3s, vitamins, and macros that are essential for the keto diet. In regards to calcium, half of one cup of canned salmon contains 290 mg.

3. Cheese

Yum! Who doesn’t love a good ‘ol slab of cheese? Most cheeses are low in carbs, especially brie, goat cheese, and camembert, and they also are packed with calcium. Just one ounce of goat cheese contains 84 mg of calcium. An ounce of mozzarella has 205 mg!

4. Almond milk

While eating some almonds will get you the calcium you need, you can also get a good amount from drinking almond milk. It’s creamy, goes well with coffee or as a protein shake, and one cup (240 g) has 100 mg of calcium.


Delicious Chocolate-Covered Almond Keto Smoothie

5. Kale

Kale is another incredible veggie that should be the staple of any diet. Consuming just one cooked cup of kale will give you 94 mg of calcium.

6. Chia seeds

These healthy and tiny little seeds are great because you can mix them into just about anything, from salads to your favorite keto shake. They are also a great source of fiber and calcium on the keto diet. One tablespoon of chia seeds contains 90 mg of calcium.

7. Almonds

Almonds are one of the best snacks to eat on keto because they have it all: they’re low in carbs, high in fat and protein, and even contain a nice amount of calcium. A one-ounce serving of almonds delivers 80 mg of calcium.

8. Broccoli

Broccoli makes for a great side dish to any keto meal. It’s a healthy veggie-packed with plenty of vitamins and minerals, including calcium. One cup of cooked broccoli will deliver 62 mg of calcium.

9. Sunflower seeds

Sunflower seeds are another quick snack that will get you to your calcium goal. Just one tablespoon contains 40 mg of calcium.

10. Eggs

Eggs are both healthy and versatile. Just one large boiled egg has 25 mg of calcium, making it a great snack or salad topping.

What’s your favorite way to get more calcium on keto?

Share below how you prefer to take in your calcium (keto-friendly ways only, please!