As rates of osteoporosis and bone health issues rise among Thais, understanding how to obtain enough calcium through everyday diets has become increasingly important. For many, dietary preferences and the traditional Thai kitchen present challenges to consuming recommended calcium amounts, particularly since dairy products are less commonly used compared to Western diets. This report examines accessible, calcium-rich food sources available at local Thai markets, explores how these ingredients are used in classic Thai cuisine, and provides practical tips for boosting daily calcium intake, all informed by recent research and expert consensus.
Calcium is essential for bone strength, healthy muscles, nerve transmission, and many other bodily processes. Deficiency may lead to weak bones, brittle nails, increased risk of fractures, and even dental issues. Thailand is experiencing a demographic shift with an aging population, making calcium sufficiency even more critical, since seniors are at high risk for osteoporosis. However, both children and adults can benefit from regular, adequate calcium consumption for long-term bone health and growth. Recent studies show that typical Thai diets often provide less calcium than the recommended intake, especially in regions where lactose intolerance is common and dairy products are consumed only occasionally (thaiscience.info, PubMed). Therefore, identifying non-dairy, calcium-rich foods that are easy to find and use is essential for Thai families.
Several research projects focusing on rural and urban Thai populations have revealed that the most significant sources of dietary calcium for Thais are not dairy, but rather certain grains, small fish with edible bones, shellfish, tofu, leafy green vegetables, and legumes (thaiscience.info, Bumrungrad Hospital, PMC). Here’s a closer look at readily available, high-calcium foods common in local markets that require little modification to fit into traditional Thai dishes:
1. Small Fish with Edible Bones (ปลาแห้ง ปลาตัวเล็ก): Perhaps the single most efficient source of dietary calcium in Thailand is small fish eaten whole, including the bones. Examples include dried anchovies (ปลาแห้ง), crispy fried minnows, or fresh river fish cooked in curries or fried up for snacking. Because the bones soften during cooking (such as in tom yam or gaeng som), they can be consumed completely, providing a substantial calcium boost—sometimes upwards of 300-500 mg per 100 grams (ResearchGate, Kapook). Dishes like “yam pla krob” (crispy fish salad) or simply adding small dried fish to warm rice are nutritious and familiar to many Thais.
2. Shrimp and Shellfish (กุ้งแห้ง กุ้งฝอย หอย): Similar to small fish, dried tiny shrimp and freshwater prawns (“kung foi”) are commonly used for flavoring and as snacks. They’re particularly calcium-rich because, like fish, they’re eaten whole, shells included. The calcium content can exceed 1,000 mg per 100 grams for dried variants (PMC, Kapook). Adding dried shrimp to som tam (papaya salad), “nam prik” (chili paste), or stir fries maximizes nutrition effortlessly.
3. Tofu and Soy Products (เต้าหู้ ผลิตภัณฑ์จากถั่วเหลือง): Tofu is a plant-based staple in many Thai dishes that delivers between 200-350 mg of calcium per 100 grams, especially if set with calcium sulfate. It is cheap, available in every fresh market and supermarket, and can be deep-fried, stir-fried, or added to clear Thai soups. Hard tofu, in particular, holds more calcium. Soy milk (น้ำนมถั่วเหลือง) is also gaining popularity as a dairy substitute in Thailand, suitable for people with lactose intolerance (PMC, Bumrungrad Hospital).
4. Leafy Green Vegetables (ผักใบเขียว): Dark green leafy vegetables are a stronghold of calcium in Thai cuisine, though they do not surpass fish and shrimp. Chinese kale (คะน้า), morning glory (ผักบุ้ง), ivy gourd leaves (ยอดตำลึง), choy sum (ผักกวางตุ้ง), and chickpea leaves are excellent sources, providing between 100 and 250 mg per 100 grams (J Med Assoc Thai). These are the basis for popular dishes like “pad pak boong” (stir-fried morning glory) or “pak kana nam man hoi” (stir-fried kale with oyster sauce). While certain antinutrients in some vegetables can limit calcium absorption, regular diversified intake makes a positive contribution.
5. Sesame Seeds (งา): Frequently used as a topping or ingredient in “khanom” (Thai desserts) and snacks, sesame seeds contain significant calcium—about 975 mg per 100 grams (Acko). Even a modest sprinkle on sticky rice, desserts like “khao niew sangkhaya,” or in “nam jim” (dipping sauce) adds valuable minerals.
6. Noni Leaves and Agasta Flowers (ใบยอ ดอกแค): Traditional Thai soups like “kaeng som dok khae” make use of agasta flowers, while noni leaves (ใบยอ) are common in southern and central Thai cooking. These vegetables have notable calcium content and play a unique role in enhancing bone health. Their cultural and culinary significance is particularly high in rural kitchens (Bumrungrad Hospital).
7. Glutinous Rice and Sticky Rice (ข้าวเหนียว): A surprising contributor, glutinous rice, especially when eaten in significant quantities as in Isan and Northern Thai diets, can be a main staple for calcium—though it contains less per weight than animal products, the large daily intake adds up (thaiscience.info). Sticky rice paired with small fish or sesame-based snacks makes for a simple, calcium-rich meal.
8. Dairy Products (นม โยเกิร์ต ชีส): Although not consumed as much as in Western countries due to high rates of lactose intolerance among Thais, dairy remains one of the richest sources of calcium—up to 1,000 mg per 250 ml serving of milk. UHT milk and yogurt are commonly found in Thai supermarkets, especially among younger people and urban dwellers seeking to meet daily recommendations (NutraIngredients-Asia). Fortified products and plant-based “milks” are increasingly available on shelves.
9. Hard-Boiled Eggs and Edible Bones (ไข่และกระดูกที่รับประทานได้): Thailand’s many chicken-based dishes, including hard-boiled eggs and soft-cooked dishes containing small bones (like in stewed chicken or pork knuckles), provide additional calcium, though the amounts are smaller unless bones are eaten.
10. Additional Everyday Foods: Other easy Thai foods with good calcium content include amaranth leaves, seaweed (สาหร่าย—used in snacks and soups), chickpeas, mung beans, and black beans. Many are featured in health-conscious or vegetarian-friendly restaurants (Vogue, Acko).
Expert nutritionists and Thai medical professionals, such as those from leading hospitals and academic programs, recommend that parents and schools introduce children to local calcium-rich foods, such as small fish, tofu, and leafy greens, rather than relying entirely on imported or processed foods. A leading nutrition lecturer at a major Thai university has emphasized, “Community knowledge about traditional sources, including edible small fish and local green vegetables, helps maintain bone health without increasing costs or dependence on foreign products.” (PMC)
Moreover, local dishes can be adjusted to maximize calcium absorption. Combining high-calcium vegetables with vitamin C-rich fruits and using less-of-the-antinutrient-rich ingredients (like raw spinach or excessive bran) can boost absorption. Cooking methods such as boiling and stir-frying vegetables, or eating whole small fish and shrimp, are already deeply woven into Thai culinary heritage, making implementing these dietary enhancements both practical and delicious.
Looking back, classic Thai foodways have relied on what’s easily caught, grown, or foraged—thus, calcium intake has long been rooted in simplicity and locality. In rural Thailand, traditional snacks of roasted small crabs, river fish, or wild greens have sustained generations (ResearchGate, health.kapook.com). However, as convenience foods and white-rice-heavy meals replace full-spectrum traditional fares, the calcium content of contemporary diets can be compromised.
Going forward, with rising osteoporosis diagnoses and an aging society, there are calls for renewed education and promotion of easy, affordable calcium sources. Initiatives from the Ministry of Public Health, in collaboration with academic nutritionists, are encouraging households to put more emphasis on Thai-style stir-fries with leafy greens, soups containing noni leaves or flowers, and snacks that feature dried shrimp or fish. They are also seeking to promote creative uses of tofu, sesame seeds, and calcium-fortified products, especially in school canteens and urban meal plans (thaiscience.info, Bumrungrad Hospital).
For Thai families looking to strengthen their calcium intake without radically changing their diets or spending more, small adjustments can make a meaningful difference. Try these approaches:
- Add spoonfuls of dried shrimp or tiny fish to your next papaya salad or stir-fry.
- Replace plain rice with a mix of sticky rice and beans or sprinkle sesame seeds on cooked rice for extra flavor and calcium.
- Choose tofu-based curries or soups several times a week.
- Incorporate leafy vegetables in omelets, stir-fries, and clear soups.
- For the lactose intolerant, opt for calcium-fortified soy milk or experiment with dairy in modest amounts.
Reinvigorating classic Thai meals with an eye toward calcium does not require abandoning tradition or taste. Instead, it means cherishing the resourceful, nature-based foods that are part of the Thai heritage. By sharing this information in communities, schools, and families, everyone—from children to grandparents—can build stronger bones for life.
Sources:
- Dietary Calcium Intake among Rural Thais in Northeastern Thailand (PDF, thaiscience.info)
- Nutrition to boost bone and joint health (Bumrungrad Hospital)
- Consumption of Calcium and Knowledge About Calcium Sources (PMC)
- Dietary calcium intake among rural Thais (PubMed)
- Thai calcium concern: Adolescents have poor knowledge of mineral sources (NutraIngredients-Asia)
- 10 เมนูอาหารไทยเปี่ยมแคลเซียม บาทรุกระดูกด้วยของอร่อย (Kapook)
- List of Top Calcium Rich Fruits and Vegetables (Acko)
- Calcium-rich foods (Vogue)