Low-Calcium Foods: A Guide to Managing Your Calcium Intake

List of Foods Without Calcium

List of Foods Without Calcium
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Updated on August 7, 2025
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Dietary sources of calcium are very common, so calcium deficiency isn’t usually a problem.

However, some people have conditions that cause them to digest too much calcium from food, which can cause health issues. In these cases, it’s necessary to make changes to limit calcium intake.

Sources of Low Calcium

Calcium is so abundant in the average human diet that searching for foods entirely without calcium is nearly impossible.

Though some obscure exceptions that contain no calcium exist, the best way to follow a low-calcium diet is by eliminating foods particularly high in the mineral and including ones low in it, such as the wide variety of low-calcium vegetables available.

The amount of calcium an adult between ages 19 and 50 should get daily is 1,000 milligrams (mg).

These foods have fewer than 100 mg of calcium based on a 1-cup serving, so they are safe in moderation on a low-calcium diet:

  • Pinto beans 78 mg
  • Black beans 46 mg
  • Lentils 37 mg
  • Brown rice 19 mg

Low-calcium vegetables, with fewer than 100 mg of calcium per cup, include:

  • Collard greens 84 mg
  • Mustard greens 64 mg
  • Carrots 42 mg
  • Celery 40 mg
  • Chicory greens 29 mg
  • Corn 11 mg

These are just some foods with a comparatively low calcium count. You can find others by checking the nutrition labels on products in your supermarket.

Risks Associated With Excess Calcium

While calcium certainly has benefits for the body, too much of it can cause an array of issues.

An excess of calcium has been linked to constipation and an inhibited ability to absorb important minerals, such as iron and zinc. Excess calcium has also been linked to increased risks of heart disease and prostate cancer, among other forms of cancer, though more research is needed.

The upper limit of calcium intake for an adult 19 to 50 years old is 2,500 mg. This is an exceedingly high amount typically only achieved through the use of calcium supplements.

These supplements are often provided to help with bone strength and ward off osteoporosis, but there are other ways to boost bone strength beside increasing your calcium intake.

The following nutrients are all beneficial for calcium and bones:

  • Magnesium Aids the body in absorbing and retaining calcium. Magnesium can be found in nuts, seeds, tofu, seafood, spinach, and broccoli.
  • Vitamin D As with magnesium, vitamin D helps absorb calcium and helps regulate calcium levels in the blood. Vitamin D is found in certain fortified cereals, fish, shrimp, oysters, and eggs.
  • Phosphorous Works in tandem with calcium to build bones, provided both are taken in moderation. Good sources of phosphorus include pork, poultry, lentils, and whole grains.

The more calcium the body successfully absorbs, the less likely it is that calcium will bind to uric or oxalic acids in the bloodstream. When it binds to these acids, calcium oxalate stones, aka kidney stones, form.

Kidney Stones and Calcium

The most common types of kidney stones are known as calcium oxalate stones. Their formation results from oxalate binding to calcium in the bloodstream or urine.

Oxalate is a natural substance found in the majority of foods. Food is used for energy, and once the body has absorbed all it can, any waste that remains is sent through the bloodstream to the kidneys, where it’s then removed.

If there is too much waste, crystals begin to form. When these crystals bind to calcium, they create kidney stones.

A common misconception is that you can actively reduce the risk of kidney stones by reducing the amount of calcium in your diet, but this is not true. Calcium oxalate stones only form if oxalate binds to calcium in the kidneys. If they bind in the stomach, they are disposed of effectively.

To this end, consuming dietary sources of calcium in line with daily recommendations is required so that no buildup of oxalate in the stomach occurs. Calcium supplements are often to blame for increased calcium oxalates forming in the bloodstream as opposed to calcium from foods.

To reduce the risk of kidney stones, avoid foods that are known to be stone-forming due to their high oxalate content.

 These include beets, chocolate, spinach, rhubarb, tea, and most nuts. You may not need to avoid these foods entirely. Rather, you can consume them in small amounts.

Foods to Avoid With Hypercalcemia

Hypercalcemia is a condition in which there is too much calcium in your blood.

Despite calcium’s role in strengthening bones, too much of it can actually weaken them. On top of this, hypercalcemia can create kidney stones, cause heart problems, and have a negative impact on brain function.

Hypercalcemia can develop from a variety of severe illnesses, such as cancer, but a common cause is the overuse of calcium supplements.

Many individuals start taking calcium supplements in an effort to strengthen bones without realizing the opposite effect may be occurring. When it comes to supplementation, it’s incredibly important to stay informed.

According to UCSF Health, the following foods are all high in calcium and thus should be avoided if you are concerned about hypercalcemia:

  • Dairy products Cheese, milk, cream, and yogurt
  • Certain vegetables Arugula, bok choy, kale, and spinach; dark leafy green vegetables are especially high
  • Certain fruits Figs, kiwi, and orange juice
  • Seafood Oysters, shrimp, salmon, and sardines
  • Nuts and seeds Almonds, sunflower, and sesame seeds
Symptoms of hypercalcemia vary from very subtle to severe and can include issues relating to:

  • The digestive system Nausea, vomiting, and constipation may occur.
  • Bones and muscles You may feel weaker, or your muscles ache. This is due to the calcium moving from your bones into your blood, weakening them.
  • Brain function You may feel confused or dizzy and experience severe lethargy and tiredness.
  • Heart function Though rare, hypercalcemia has been known to cause palpitations and fainting.

If you suspect you have symptoms of hypercalcemia or have concerns regarding the calcium supplements you have been taking, contact your usual healthcare professional for further advice.

The Takeaway

  • Calcium-rich foods are common and offer plenty of health benefits. Consuming them abundantly usually isn’t a problem.
  • However, if you have kidney stones or hypercalcemia, a condition that causes too much calcium from food to be absorbed by the body, health issues can result.
  • In these cases, focusing on consuming low-calcium foods can help limit calcium intake.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Calcium Content of Foods. UCSF Health.
  2. FoodData Central. U.S. Department of Agriculture.
  3. Calcium. National Institutes of Health Office of Dietary Supplements. September 14, 2023.
  4. Calcium and Bone Health. HelpGuide.org. September 30, 2024.
  5. Calcium Oxalate Stones. National Kidney Foundation.
  6. How to Prevent Kidney Stones. Harvard Health Publishing. June 13, 2023.
  7. Hypercalcemia. Mayo Clinic. March 8, 2024.
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Kayli Anderson, RDN

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Kayli Anderson has over a decade of experience in nutrition, culinary education, and lifestyle medicine. She believes that eating well should be simple, pleasurable, and sustainable. Anderson has worked with clients from all walks of life, but she currently specializes in nutrition therapy and lifestyle medicine for women. She’s the founder of PlantBasedMavens.com, a hub for women to get evidence-based, practical, and woman-centered guidance on nutrition and cooking, hormone health, fertility, pregnancy, movement, mental well-being, nontoxic living, and more.

Anderson is board-certified in lifestyle medicine and serves as lead faculty of the American College of Lifestyle Medicine’s (ACLM) "Food as Medicine" course. She is past chair of the ACLM's registered dietitian member interest group, secretary of the women's health member interest group, and nutrition faculty for many of ACLM's other course offerings. She is the coauthor of the Plant-Based Nutrition Quick Start Guide and works with many of the leading organizations in nutrition and lifestyle medicine to develop nutrition content, recipes, and educational programs.

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