Foods High in Calcium & Iron and Also in Calories?

Azumaya extra firm tofu is cheap, not particularly low calorie, and fortified with calcium and iron. I usually eat half a container at a go for 175 calories, 20 g protein, 20% daily iron and 38% daily calcium. If you can't get or don't like that brand, read labels carefully: they don't all have a lot of calcium and iron.

I'm not even a vegetarian and I freaking love that stuff. I marinate it in soy sauce and lime juice or tahini sauce and roast it. Once it's roasted, you can eat it hot or cold. (Cold makes a great bento box at with a little peanut sauce and some veggies).

But as for calcium, I find it's pretty easy to get plenty of that if you eat dairy. A little greek yogurt and a big glass of milk get me most of the way to my goal on a daily basis.

Just something to remember: Calcium will inhibit iron absorption, and Calcium needs Vitamin D to be properly absorbed. So you don't want to try to get all of both in one meal, because it won't work as well. If you decide to take a supplement, don't take them at the same time.