How to Eat a High Calcium Low Sodium Diet

Many patients assume that they are forming calcium stones and should therefore limit their calcium intake. That assumption could not be more wrong. Low calcium diet won’t stop your stones and may even increase your risk. Lets not forget that our bones are in desperate need of calcium to avoid osteopenia and osteoporosis.

But, many of the best foods for calcium are also high in sodium, and sodium raises urine calcium loss and stone risk.

Now what?

How Much Calcium do We Need?

The National Institutes of Health tells us age matters. Nineteen to fifty year old male or female need 1,000 mg of calcium a day. Fifty one to seventy year olds need 1,000 mg for males and 1,200 mg for females. Those above seventy one need 1,200 mg, both sexes.

We all know that much of our calcium comes from diary products. But did you know that dairy products are very high in sodium?

When we eat a high calcium food that is also high in sodium the sodium can undo the benefits of the calcium by raising urine calcium losses. This is especially true for stone formers with idiopathic hypercalciuria whose urine calcium is much more sensitive to sodium than in normal people.

So we need to search for dairy products that are lower in sodium than usual.

We also have to find what else there is because not everyone can tolerate dairy products. This means fruits and vegetables, and they may contain oxalate.

How to Read Food Labels for Calcium

All food labels are based on a 2000 calorie per day diet. Calcium is given to us in the form of a percentage.

How do we figure out how much we are getting per serving?

Take a look at the featured picture. It shows Friendship Dairy cottage cheese no salt added.

This is a great product for high calcium and low salt. On the label it tells us that per serving you will receive 10% of your daily value for calcium.

How do we convert this to milligrams?

Since we know that every food label is based upon a 2000 calorie per day diet, and gives the percent of the recommended 1,000 mg of calcium for that diet, we can just put a 0 at the end of the percent. So 10 percent is 100 mg of calcium. In this case a serving size is half of a cup. Eat more or less and the calcium from the product will vary.

Eating a low sodium, high calcium diet can be overwhelming and difficult to incorporate into your daily life. I just released a course called The Kidney Stone Prevention Course to help you understand how to implement your physician’s prescribed treatment plans.


We are going to continue with the example of the cottage cheese

breakstone reduced sdium cottage cheese

The low salt version of Friendship Cottage Cheese has only 60 mg of sodium per serving. The regular Friendship cottage cheese contains 260 mg/serving. This is a great sodium savings in that the ideal intake of sodium is only 1,500 mg daily.

As a contrast take a look at this product.

The label, which does not show, says a serving contains 15% of daily requirement which is 150 mg of calcium. But the sodium in that serving is 290 mg!

The Trouble with Food Labels

These Friendship and Breakstone cottage cheese products are two excellent examples of how difficult it is to distinguish between really low sodium and rather high sodium products.

The 30% less sodium label is correct, but it is 30% less than a lot of sodium. The Friendship label tells you there is no salt added, which is also true.

But the actual sodium amounts are what you want to look at. They have to be accurate by law and they are.

You have to notice the small subtleties in all food labelling. It is definitely worth the time if you want to keep sodium low while getting adequate calcium.

How to Shop for Low Sodium Dairy Products

We have to become experts at reading food labels. Don’t pay mind to the front of the package. The nutrition label is the only thing you need to look at. You want the highest calcium for the lowest sodium, and the only way to get it is by looking at the label. Sometimes this may require you to look at several brands. You may have to stop using your favorite brand.

In the beginning of this process it may seem this is a daunting task.

But before long you will become quite efficient and even a food label expert.

No Food Label?

Many of  you will shop at the deli counter or prepared food section, or eat in a restaurant. You will just have to remember that certain dairy products have a lot of salt – like cheese – and find the low sodium alternatives. When you are asking the deli counter person to cut you some cheese or the waiter to bring you a fancy cheese plate you have to ask for the low sodium varieties if there are any.

What if You Can’t or Won’t Eat Dairy Products

If you won’t maybe you should take a look at our list and reconsider. The list is ordered by how much calcium is in a serving. Dairy products win by a big margin. So if you possibly can use them, use them.

The remaining options are fruits, vegetables, fish, and supplemented foods. We have consulted the usda data laboratory charts for calcium and sodium, and our own oxalate lists to give you what we can find with modest oxalate and a high calcium per sodium ratio. We have redacted from the immense usda lists our list of the best calcium to sodium bargains adjusting for oxalate from our oxalate lists.

The list is what we think will be most useful to you. Below we highlight a few foods in each category that we specially like.

Fruits and Juices

Fruits have very little sodium when raw and fresh, so it is all about their calcium content.

The most calcium in this category will be found in one cup of calcium fortified orange juice – 366 mg. Calcium supplemented grapefruit juice gives 350 mg of calcium in 8 ounces. The oxalate in grapefruit is modest and will fit into most diets. Apple juice fortified with calcium has little oxalate and is a good choice. We emphasize that these are calcium supplemented juices, otherwise they will not do.

Some useful foods have too little calcium to make our list but are good, Pineapple juice, 6 ounces gives 84 mg of calcium. Plums and apricots are very low in oxalate and a cup gives about 70 mg of calcium. Blueberries and pears are low in oxalate and give about 60 mg for a cup. Peaches give about 50 mg of calcium/cup.

Fish and Seafood

Sardines, no salt added, have about 150 mg of calcium and 50 mg of sodium in a serving. Three ounces of canned salmon provides 212 mg of calcium and 64 mg of sodium. Most other fish, even fresh, have about 80 mg of sodium for every 120 mg of calcium, which is not a great ratio. Crustacea have very high sodium levels even when fresh.


From the list, here are a few highlights.

Kale, frozen, boiled, and drained without salt has 179 mg of calcium, 20 mg of sodium and little oxalate – a great bargain. Mustard greens, frozen, are low in oxalate and have 152 mg of calcium with 38 mg of sodium. Chinese cabbage (bok choy) has 158 mg of calcium and 58 mg sodium in 1 cup, and very little oxalate.

Several foods are too low to make the list but are tasty and can be used. Winter squash gives 80 mg calcium and 8 mg sodium in one cup. Raw onions have little oxalate but 72 mg of calcium and 8 mg of sodium in a cup. Cowpeas, if you find them, also known as black eye peas,  have 184 mg of calcium, and 27 mg sodium in a cup.

So Now What?

You may not like what I am about to say but that’s not going to stop me from saying it. For people who choose to avoid dairy products by choice or because of lactose intolerance or food allergy, it is difficult to get enough calcium into the diet without an excess of sodium and in the case of fruits and vegetables too much oxalate. There is one usable alternative milk and yogurt product: coconut. Soy and almonds are too high in oxalate.

That leaves supplements. We have already mentioned calcium supplemented juices. Pill supplements can be used – check with your physicians – but only with substantial meals. Taken without food they can raise urine calcium a lot and it is not clear that bone cells will use the calcium. So used improperly supplements can increase stone risk. With meals, supplements can and do lower urine oxalate.

Eating a low sodium, high calcium diet can be overwhelming and difficult to incorporate into your daily life. I just released a course called The Kidney Stone Prevention Course to help you understand how to implement your physician’s prescribed treatment plans.


88 Responses to “How to Eat a High Calcium Low Sodium Diet”

  1. Denise Massey

    Hi Jill,
    I am on a low sodium diet (800-1000 mg) for controlling Meniere’s disease and I need high calcium for bone health. I don’t know if oxalates would be a factor for me or not. Do you know of any program similar to yours that would address my combination of needs. I’m not a beginner and I follow the diets well. This amount of sodium is new and more restricted than what I’ve done previously and it’s hard to do low sodium,high calcium, as you said. Thank you

    • Fredric L Coe, MD

      Hi Denise, Nothing prevents shopping for low sodium foods – labels have sodium content – and using adequate dairy product to maintain a proper diet calcium intake. This article is not bad for such a diet. Oxalate is irrelevant as you are not a stone former, and a high calcium diet will in fact lower urine oxalate. The big problem is prepared foods, all kinds of packaged foods – sodium is very high in them. Although you do not have kidney stones, the 24 hour urine stone test is excellent for marking sodium intake and also estimating calcium intake. Litholink is the best vendor. Regards, Fred Coe

  2. maggie

    Do you have a Dr you recommend in the San Diego Ca area for a woman?

  3. Gillian Banks

    Please could you send me your food list so I can see what is high, medium and low oxalate foods

  4. Sujay Shah

    Contrary to common belief, Kale is actually high in Oxalate, almost as high as Spinach. I stopped spinach and introduced Kale but still faced a lot of issues and then after doing some research found this:

    • Fredric L Coe

      Hi Sujay, Even with my UC credentials I could not get the article, just the abstract. It says the ratio of oxalate to calcium is <2, meaning that the absorption of oxalate from kale will be poor. In an accessible source, the oxalate content of cooked kale vs spinach were oxalic acid (mmol) 6·6 (SD 0·2), vs. 0·11 (0·01 SD) spinach vs. kale, cooked alike and matching weights of 300 gm each. So the kale contained 0.11/6.6 or 1.66% of that of spinach. The article you cite may have actual oxalate contents, but all I could get was the low value for oxalate to calcium ratio. In a separate article, ‘The OA content of cooked spinach was 848 mg/100 g, of which 271 mg were soluble oxalates. Cooked kale OA content amounted to 8 mg/100 g, with 3 mg being soluble.’ I see no evidence that kale has any appreciable oxalate. Perhaps the one article I cannot access has different data, but even if it does we have to measure out the quality of their work, impossible given the journal makes access impossible. Regards, Fred Coe

  5. LJ

    Is Oatmeal low in oxalate?

  6. Jan

    I am 28 and i am recently experiencing calcium oxalate stones. Im striving hard to find high calcium low sodium foods

  7. Christopher

    I’m 39m who is currently experiencing kidney stones. The pain is incredible. I’m trying to find a list of food to help that would make grocery shopping easier. Any help is greatly appreciated. Thank you

    • jharris

      Hi Christopher,
      I am so sorry you are going through this. Prevention is key going forward. Please read about the kidney stone diet on this website and you can find a good list here: But please do a urine collection to see if you need a list. You may not need to watch oxalate!
      Best, Jill

  8. Rus

    Hi Jill,

    Is there any information, or maybe just a general guideline on how much calcium I should consume when eating high Oxalate foods to help absorb the Oxalates?

  9. Kim

    I am a bit confused about tuna vs tuna salad. Is it the mayo that puts tuna salad in the moderate category? Thanks!

    • jharris

      Hi Kim,
      Depends what was in the tuna salad, could have been celery…
      Best, Jill

  10. jharris

    Hi Steven,
    You sound like you are an excellent candidate for the kidney stone prevention course I run. Come to read about it. You can prevent stones you just need to learn HOW to make the changes necessary to do it. Read about the online course here:
    Best, Jill


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