Milly Gaines
The keto diet is a high-fat, moderate-protein, low-carbohydrate meal plan that has gained popularity due to its potential benefits for weight loss, blood sugar management, and the prevention of cancers and neurodegenerative conditions. While the keto diet accommodates a wide variety of nutritious, tasty, and versatile foods, it can be challenging to meet daily calcium needs, especially when transitioning to ketosis since calcium is an electrolyte that is easily flushed out of the system. Calcium is important for bone health, muscle function, nerve signaling, and heart health. This article will explore keto-friendly food sources of calcium and discuss the role of calcium supplementation for those following a keto diet.
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What You'll Learn
Dark, leafy greens (spinach, kale, collard greens)
Dark, leafy greens are an excellent source of calcium, especially spinach, kale, and collard greens. Spinach is a popular leafy green vegetable that can be easily incorporated into a variety of dishes, including soups, sauces, smoothies, and salads. However, it should be noted that spinach is high in oxalates, which can hinder calcium absorption. Despite this, spinach still provides a good source of calcium, and its versatility makes it easy to include in your diet.
Kale is another excellent source of calcium, and it is also rich in vitamin K. Studies have shown that steaming kale preserves most of its nutrients compared to other cooking methods. When preparing kale, it is recommended to chop it before cooking and to rinse it thoroughly. Sautéing kale with butter, garlic, and crushed red pepper is a tasty way to include it in your diet. Additionally, steaming kale with chicken stock or simmering it can make it tender and delicious.
Collard greens are also a good option for keto-friendly calcium sources. They are loose, leafy greens that go well with other ingredients. To prepare collard greens, you can sauté onions in bacon grease, add the greens after removing the middle stalk, and then season with salt and a pinch of sweetener to cut through the bitterness.
While dairy products like milk are commonly associated with calcium, they may not align with ketogenic macros due to their sugar content. Therefore, dark, leafy greens like spinach, kale, and collard greens offer excellent alternatives to meet your daily calcium requirements while adhering to a keto diet.
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Fatty fish with bones (salmon, sardines)
Fatty fish, including salmon and sardines, are excellent choices for keto diets. They are low-carb, high-fat foods, with a fat profile made primarily of healthy fats. Salmon and sardines are also rich sources of omega-3 fatty acids, which have been linked to improved cardiovascular health and a reduced risk of heart disease.
Salmon is a versatile and accessible option for cooking, and it contains carotenoids (astaxanthin), which have biological functions related to growth, reproduction, and tissue health. It also has antioxidant properties and is a good source of B vitamins and vitamin D. Farmed salmon contains more fat than wild salmon, and while there are some concerns about toxins in farmed salmon, studies suggest that the health benefits outweigh the risks.
Sardines are small fish that are typically eaten with the bones. They are a rich source of calcium, although the calcium from the bones is unavailable for absorption. Sardines have higher amounts of cholesterol compared to salmon, with a 100-gram serving containing nearly 50% of the daily recommended intake value. They are also a good source of copper and contain high amounts of calcium, phosphorus, and iron.
Incorporating salmon and sardines into a balanced and healthy diet and lifestyle can contribute to improved cardiovascular health and reduced risk of heart disease and related complications. Aim to consume at least two 3-ounce servings of fatty fish like salmon and sardines weekly to meet your keto diet requirements and ensure you are getting enough calcium.
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Fortified foods (soy milk, orange juice, cereals)
Fortified foods are an excellent way to meet your daily calcium requirements while on a keto diet. Fortified foods are foods that have been enhanced with additional nutrients, such as calcium, vitamin D, and vitamin A. Here's how you can include fortified soy milk, orange juice, and cereals in your keto diet:
Fortified Soy Milk
Soy milk is a popular dairy alternative that is often fortified with calcium. When choosing soy milk, opt for unsweetened organic varieties to avoid GMO soy and added sugars. One cup (237 mL) of fortified soy milk provides 20% of the daily value (DV) of calcium and 6 grams of protein, making it nutritionally similar to cow's milk. Additionally, soy contains isoflavones genistein and diadzen, which help reduce blood cholesterol and slow bone loss.
Fortified Orange Juice
Orange juice can be fortified with calcium and vitamin D, providing as much as 35% of the DV per cup (237 mL). If you're lactose intolerant or simply prefer orange juice, fortified orange juice is a great way to get your daily dose of calcium and vitamin D. You can also make a balanced fruit smoothie by blending fortified orange juice with whole fruits and Greek yogurt.
Fortified Cereals
Cereals can be fortified with calcium, making it easier to meet your daily calcium needs. When buying cereals, look for whole grain varieties that are fortified with additional nutrients like B6, B12, and folic acid. Amaranth, a highly nutritious pseudocereal, is also a good source of calcium. One cup (246 grams) of cooked amaranth provides 12% of the DV of calcium.
While incorporating fortified foods into your keto diet, it's important to read labels carefully. Some fortified foods may contain added sugars, so choose unsweetened or no-added-sugar options whenever possible. Additionally, remember that your body can't absorb all the calcium at once, so it's best to spread your calcium intake throughout the day.
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Nuts (almonds)
Almonds are a keto-friendly snack that can be consumed whole, as flour, or as milk. They are one of the most popular nuts and are versatile and widely available. Almonds are also one of the nuts highest in calcium—a 28-gram serving (approximately 23 nuts) provides 3.5 grams of fibre, as well as healthy fats, protein, magnesium, manganese, and vitamin E.
Vitamin E, found in almonds, acts as an antioxidant, reducing oxidative stress that can cause premature ageing and inflammatory diseases, including cancer and heart disease. Almonds are also a good source of magnesium, which can help lower blood pressure and metabolic disease risk factors.
However, almonds do contain a moderate amount of carbohydrates and omega-6 fatty acids, which can contribute to inflammation and related disorders. If you are just starting out on keto, you may want to enjoy them only occasionally and balance them out with omega-3 sources from animal products and supplements.
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Dairy (milk, yoghurt, cottage cheese)
Dairy products are often considered the best source of calcium. However, it is important to note that many individuals are lactose intolerant or have allergies to milk proteins, making it necessary to explore non-dairy alternatives.
Milk is an excellent source of calcium, vitamin D, potassium, and several B vitamins. However, one cup of milk contains 12-13 grams of sugar (lactose). This may cause individuals to opt for low-carb milk alternatives such as almond or coconut milk. Additionally, milk is usually pasteurized, which may reduce its nutritional value.
Yogurt is another dairy product that contains calcium. Plain Greek yogurt, in particular, provides about 8 grams of carbohydrates and 20 grams of protein per seven-ounce serving. However, yogurt also contains high amounts of sugar, which may be a cause for concern for some individuals.
Cottage cheese is another calcium-rich option within the dairy product category. An eight-ounce serving of cottage cheese contains just over 6 grams of carbohydrates and 28 grams of protein. Choosing higher-fat cottage cheese options can help keep you full for longer, and these full-fat products can be included in a ketogenic diet.
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Frequently asked questions
Calcium-rich foods that are keto-friendly include dark, leafy greens (spinach, collard greens, kale), canned fish with bones (salmon, sardines), cottage cheese, and almonds.
Calcium is well-known for its role in supporting healthy bones and teeth. However, its benefits extend beyond skeletal strength to include muscle function, nerve function, blood clotting, and hormone release.
According to the USDA, the body requires around 1,100–1,200 mg of calcium each day.
