Top 18 Calcium-Rich Seeds You Should Include in Your Diet

Seeds have long been a beloved snack for their irresistible crunch and burst of flavors. However, we often overlook the remarkable nutritional value hidden within these tiny treats. One aspect that frequently goes unnoticed is their impressive calcium content, an essential nutrient for building strong bones and supporting optimal growth and height development.

In this article, we invite you to embark on a delicious journey as we unveil the top 18 calcium-rich seeds that are readily available today. These seeds not only tantalize your taste buds but also contribute significantly to your overall health. Whether you’re a health-conscious individual or simply looking to diversify your snacking options, the world of calcium-packed seeds is a treasure trove of delightful surprises waiting to be explored. Let’s dive into this extraordinary realm of nutritious delights and discover how these seeds can enhance your well-being.



Almonds are undisputed champions among calcium-rich nuts. It’s estimated that a cup of almonds, weighing approximately 138g, can contain up to 367 mg of calcium, nearly 37% of your daily calcium needs. Beyond being an abundant source of calcium, almonds provide your body with fiber, healthy fats, magnesium, manganese, and vitamin E. When considering adding calcium to your diet through nuts, don’t overlook almonds.

Sesame Seeds

Sesame seeds, also known as sesame or “till,” are another excellent choice for boosting your calcium intake. The majority of the calcium in sesame seeds is found in their hulls. Just 28g of sesame seeds can provide about 280 mg of calcium.
However, sesame seeds contain some natural compounds in the anti-nutrient category, such as oxalates and phytates, which can hinder calcium absorption in the body. To mitigate the impact of these compounds, consider soaking or toasting sesame seeds before consumption. Additionally, sesame seeds offer beneficial qualities like healthy fats, protein, B vitamins, dietary fiber, antioxidants, and various plant compounds that promote overall well-being.

Chia Seeds

Chia seeds are celebrated as a health-conscious superfood that also delivers a substantial dose of calcium to support bone health and height development. Just 28g of chia seeds can provide almost 180 mg of calcium. Furthermore, these tiny powerhouses are rich in dietary fiber, omega-3 fatty acids, magnesium, manganese, phosphorus, potassium, vitamin B2, and B3, contributing to various aspects of health. Consuming chia seeds can aid in weight management, blood sugar control, and inflammation reduction.

Sunflower Seeds


Sunflower seeds boast a noteworthy calcium content, with approximately 78 mg per 100g. They also contain other beneficial nutrients such as magnesium, vitamin E, and copper. This combination of nutrients, along with calcium, enhances bone flexibility, prevents osteoporosis, and supports the health of your nervous system and muscles.

However, it’s worth noting that sunflower seeds can have relatively high sodium content due to processing. Excessive sodium can interfere with calcium absorption in the body. To maximize your calcium intake, opt for unsalted sunflower seeds when incorporating them into your diet.

Brazil Nuts

A one-ounce serving of Brazil nuts provides 45mg of calcium. These nuts are also rich in selenium, which is beneficial for joint and overall health. However, it’s important to limit the consumption of Brazil nuts as excessive intake can lead to selenium toxicity.


Enjoying peanuts is another way to supplement your calcium intake. 100g of peanuts contains calcium that can meet about 9% of your daily calcium needs. You can incorporate peanuts into salads or regularly enjoy peanut butter to boost your calcium intake.


Soybeans, also known as edamame, are beloved for their health benefits. Products derived from soybeans like tofu, Natto, and soy milk are popular and provide efficient nutrition for the body. 100g of soybeans contains up to 277mg of calcium. Don’t overlook this option if you’re looking to increase your calcium intake.



Consuming walnuts brings numerous health benefits, particularly for the brain and heart. Walnuts are also a calcium-rich nut. 100g of walnuts can supplement your body with around 98mg of calcium. Moreover, they are packed with unsaturated fats, including omega-6 and omega-3 fatty acids, which support cardiovascular health, reduce inflammation, and help prevent cancer. Walnuts also provide folate, phosphorus, vitamin B6, manganese, vitamin E, and other nutrients that are beneficial for overall health.

Lotus Seeds

Fresh lotus seeds provide approximately 44mg of calcium per 100g, while dried lotus seeds contain around 163mg of calcium in the same quantity. Lotus seeds are known for their delightful aroma, creamy texture, and rich flavor. Besides being a culinary delight, they are also used as a nutritional supplement, particularly beneficial for the elderly, children, and those who are unwell.


Vietnam is one of the world’s leading exporters of cashew nuts. Cashews not only offer a delicious taste but also pack a nutritional punch, especially in terms of calcium content. A 100g serving of cashews can contain approximately 114mg of calcium, promoting strong bones and potential height improvement. Furthermore, cashews support weight management, diabetes prevention, and heart health.

Macadamia Nuts

Macadamia nuts have a rich, buttery flavor profile that is reminiscent of butter itself. They are a good source of beneficial fats, dietary fiber, and various essential minerals. 28g of macadamia nuts can meet about 4% of your daily calcium needs. Additionally, they are rich in iron, dietary fiber, magnesium, copper, manganese, and other valuable nutrients.

Celery Seeds

Just consuming one tablespoon of celery seeds (approximately 6.5g) can provide your body with 27% of the recommended daily calcium intake. Apart from being calcium-rich, celery seeds are abundant in manganese, magnesium, and phosphorus, all of which support bone development, stimulate the formation of bone and cartilage tissue, and reduce the risk of osteoporosis. For overall health, the nutrients in celery seeds help in red blood cell formation, have antibacterial properties, and assist in blood sugar control. You can incorporate celery seeds into tea, salads, or use them as a seasoning for grilled meats.



A 28g serving of flaxseeds can provide your body with 72.4mg of calcium. These seeds are also rich in omega-3 fatty acids, which help prevent the accumulation of cholesterol in the blood vessels, reduce arterial inflammation, and mitigate the risk of serious cardiovascular diseases such as stroke. You can use flaxseed oil to make smoothies, sprinkle them on cookies, or add them to salads for a nutritious boost.


Consuming 100g of hazelnuts provides your body with approximately 815mg of calcium. Besides their delightful flavor, hazelnuts are rich in vitamin E, vitamin B1, B6, magnesium, copper, manganese, and phosphorus, all of which contribute to overall health. The healthy fats in hazelnuts also support reducing inflammation and preventing inflammatory reactions in the body.


Eating 49 pistachio nuts can supplement your body with around 30mg of calcium. Pistachios also contain beneficial dietary fiber, promoting the growth of beneficial butyric bacteria in the gut and supporting digestion. The antioxidants in pistachios aid in vascular activities, blood sugar reduction, and weight management.

Pine Nuts

Pine nuts are often confused with hazelnuts, with many people assuming they are the same type of nut. However, these are two different types of nuts, both high in nutritional value and notable calcium content. 100g of pine nuts contain approximately 114mg of calcium. Additionally, pine nuts are rich in healthy fats, protein, dietary fiber, vitamin E, copper, magnesium, manganese, and other essential nutrients.

Pumpkin Seeds

100g of pumpkin seeds contain up to 55mg of calcium. Therefore, pumpkin seeds are a valuable source of calcium if you’re looking to supplement your calcium intake through nuts and seeds. Pumpkin seeds also offer significant amounts of protein, phosphorus, copper, magnesium, and more, aiding in reducing the production of bad cholesterol, preventing cardiovascular diseases, and diabetes.

Apricot Kernels


Compared to other nuts, apricot kernels are less well-known but are surprisingly nutritious, particularly in terms of calcium. 100g of apricot kernels contain approximately 70mg of calcium. They are also a great source of dietary fiber, manganese, copper, thiamine, magnesium, zinc, phosphorus, iron, and other essential minerals. Choosing apricot kernels can be an excellent way to supplement your calcium intake and provide essential minerals for your body

Final Thoughts:

Integrating these 19 calcium-rich seeds and grains into your daily meals can elevate not only your nutritional intake but also offer crucial backing for optimal growth. Although genetics undoubtedly influence your height, adopting a well-balanced diet featuring these nutrient-rich seeds and grains might be the key to unlocking your full height potential. Why not savor delectable, health-conscious dishes that actively contribute to your quest for attaining your desired stature?

Mama Duck Quacks

Leave a Reply

Your email address will not be published. Required fields are marked *