Choose from a variety of animal and vegetable sources to attain your recommended daily allowance of calcium. The appropriate amount of calcium for you depends on factors such as your age and the medications you take. In general, adults need between 1,000mg and 1,500mg of calcium daily, as advised by the University of Michigan Health System.
Cheese
Cheese is a dairy product and naturally high in calcium. It offers a significant source of calcium for both omnivorous and vegetarian dieters, but not vegans. Harvard University Health Services provides a list of cheeses and the amount of calcium contained in each. Cheeses among the highest in calcium are Swiss at 272mg and cheddar with 204mg of calcium per one-ounce serving. Gouda, Muenster and provolone cheese all provide 200mg of calcium per one-ounce serving. String cheese, at 150mg per one-ounce stick, comes in individually wrapped servings you can take with you to work or school.
Beans
Beans offer a non-dairy, animal-free source of dietary calcium. Navy beans, the primary ingredient in navy bean soup, provide the most calcium on a list of beans provided by the Harvard University Health System, at 61mg per ½ cup canned serving. A half-cup of canned pinto beans, the chief ingredient in Mexican refried beans, provides 51mg of calcium. Chick peas, also known as garbanzo beans and the main ingredient in hummus, offers 38mg of calcium per ½ cup canned serving.
Seafood
Certain seafood is naturally high in calcium. Koreans and other East Asian cultures snack on very small shrimp and fish with the shell on and bones intact to add calcium to their diets. A list of seafood rich in calcium provided by the University of Michigan Health System indicates that a 3 to 4 ounce can of salmon at 225mg of calcium per serving, and 3.5 ounces of oysters at 100mg of calcium per serving are among the best seafood sources of calcium.
Prepared Foods
Everyday lunch and dinner foods are a naturally high in calcium, according to information provided by the University of Washington. A one-cup serving of either lasagna or macaroni and cheese provides 250mg of calcium. A slice of cheese pizza contains 120mg of calcium and a taco sprinkled with grated cheese adds 100mg of calcium to your daily intake. For dessert, eat a ½ cup of ice cream to add an additional 60mg of calcium to your meal.
Member Comments