Dietary Sources of Calcium

Several foods can provide 300 mg or more of calcium per one cup serving.

These include milk (290 mg to 315 mg) and low-fat yogurt (340 mg to 450 mg).

For people who wish to avoid dairy products, choices include collard greens (300 mg to 350 mg) and calcium-fortified foods (e.g., soy milk [80 mg to 300 mg], cereal [up to 1000 mg], or fruit juice [225 mg to 300 mg]).

Breakfast bars often contain 200 mg to 500 mg.Cheese, canned salmon or sardines with bones, beans, broccoli, cabbage, turnip greens, bok choy, figs, tofu, and almonds are other significant sources


Non-Dairy Food Sources of Calcium

Non-Dairy Food Sources of Calcium ranked by milligrams of calcium per standard amount; also calories in the standard amount. The bioavailability may vary. (The AI for adults is 1,000 mg/day.)

Food, Standard Amount

Calcium (mg)

Calories

Fortified ready-to-eat cereals (various), 1 oz

236-1043

88-106

Soy beverage, calcium fortified, 1 cup

368

98

Sardines, Atlantic, in oil, drained, 3 oz

325

177

Tofu, firm, prepared with nigarib,½cup

253

88

Pink salmon, canned, with bone, 3 oz

181

118

Collards, cooked from frozen,½cup

178

31

Molasses, blackstrap, 1 Tbsp

172

47

Spinach, cooked from frozen,½cup

146

30

Soybeans, green, cooked,½cup

130

127

Turnip greens, cooked from frozen,½cup

124

24

Ocean perch, Atlantic, cooked, 3 oz

116

103

Oatmeal, plain and flavored, instant, fortified, 1 packet prepared

99-110

97-157

Cowpeas, cooked,½cup

106

80

White beans, canned,½cup

96

153

Kale, cooked from frozen,½cup

90

20

Okra, cooked from frozen,½cup

88

26

Soybeans, mature, cooked,½cup

88

149

Blue crab, canned, 3 oz

86

84

Beet greens, cooked from fresh,½cup

82

19

Pak-choi, Chinese cabbage, cooked from fresh,½cup

79

10

Clams, canned, 3 oz

78

126

Dandelion greens, cooked from fresh,½cup

74

17

Rainbow trout, farmed, cooked, 3 oz

73

144

Food Sources of Calcium

Food Sources of Calcium ranked by milligrams of calcium per standard amount; also calories in the standard amount. (All are≥20% of AI for adults 19-50, which is 1,000 mg/day.)

Food, Standard Amount

Calcium (mg)

Calories

Plain yogurt, non-fat (13 g protein/8 oz), 8-oz container

452

127

Romano cheese, 1.5 oz

452

165

Pasteurized process Swiss cheese, 2 oz

438

190

Plain yogurt, low-fat (12 g protein/8 oz), 8-oz container

415

143

Fruit yogurt, low-fat (10 g protein/8 oz), 8-oz container

345

232

Swiss cheese, 1.5 oz

336

162

Ricotta cheese, part skim,½cup

335

170

Pasteurized process American cheese food, 2 oz

323

188

Provolone cheese, 1.5 oz

321

150

Mozzarella cheese, part-skim, 1.5 oz

311

129

Cheddar cheese, 1.5 oz

307

171

Fat-free (skim) milk, 1 cup

306

83

Muenster cheese, 1.5 oz

305

156

1% low-fat milk, 1 cup

290

102

Low-fat chocolate milk (1%), 1 cup

288

158

2% reduced fat milk, 1 cup

285

122

Reduced fat chocolate milk (2%), 1 cup

285

180

Buttermilk, low-fat, 1 cup

284

98

Chocolate milk, 1 cup

280

208

Whole milk, 1 cup

276

146

Yogurt, plain, whole milk (8 g protein/8 oz), 8-oz container

275

138

Ricotta cheese, whole milk,½cup

255

214

Blue cheese, 1.5 oz

225

150

Mozzarella cheese, whole milk, 1.5 oz

215

128

Feta cheese, 1.5 oz

210

113

 

 

{ 0 comments… add one now }

Leave a Comment

Earnings Disclosure | Privacy Policy | built with the Thesis Theme