Food sources of Calcium
I have included a table of the amounts of calcium in different food types. This is a very general representation. A more complete list can be found on the US Department of Agriculture’s Nutrient Database.
- dairy products (milk, yogurt and cheese): this is difficult for lactose intolerant or lactose sensitive people. Some people may be concerned about the non-organic dairy products due to antibiotics injected into animals etc.
- vegetables: chinese cabbage, kale and broccoli. These vegetables also have vitamin K2 and D which are also required for calcium absorption
- Spinach: its bioavailability is poor[i]
- Calcium fortified juice/grain/cereal
Selected Food Sources of Calcium[ii] Food-Dairy Products mg per serving Yogurt, fruit-plain, low fat, 8 ounces
Chedder and Mozzarella (part skim)1.5 ounces
Milk (nonfat/2%/whole) 8 oz
Frozen yogurt(Vanilla:1/2cup), Cottage cheese(1% milk fat, 1 cup)
Cheese, cream, regular, 1 tablespoon
Sour cream, reduced fat, cultured, 2 tablespoons
Food-Fortified Products Orange juice, calcium-fortified, 6 ounces
Instant breakfast drink, various flavors and brands, powder prepared with water, 8 ounces
Ready-to-eat cereal, calcium-fortified, 1 cup
Food-Fish Sardines, canned in oil, with bones, 3 ounces
Salmon, pink, canned, solids with bone, 3 ounces
Food-Soy Soy beverage, calcium fortified, 8 ounces 80–500 Tofu, firm, made with calcium sulfate, ½ cup*
Tofu, soft, made with calcium sulfate, ½ cup*
Food-Grain Bread, white, 1 slice
Bread, whole-wheat, 1 slice
Tortilla, corn, ready-to-bake/fry, one 6″ diameter
Tortilla, flour, ready-to-bake/fry, one 6″ diameter
Food-Vegetables Turnip greens, fresh, boiled, ½ cup
Kale, fresh, cooked, 1 cup
Kale, raw, chopped, 1 cup
Chinese cabbage, bok choi, raw, shredded, 1 cup
Broccoli, raw, ½ cup
Food-Others Pudding, chocolate, ready to eat, refrigerated, 4 ounces
Foods providing 20% or more of the DV (Daily Value) are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthy diet. Calcium content varies slightly by fat content; the more fat, the less calcium the food contains.
* Calcium content is for tofu processed with a calcium salt. Tofu processed with other salts does not provide significant amounts of calcium.
[ii] U.S. Department of Agriculture, Agricultural Research Service. 2011. USDA National Nutrient Database for Standard Reference, Release 24. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl.
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