Foods That Supply Calcium

Calcium is the most abundant mineral in the body, according to the National Institutes of Health Office of Dietary Supplements. It is required for numerous bodily functions including muscle contraction, expansion and contraction of blood vessels, hormone and enzyme secretion, and the transmission of impulses through the nervous system. The body also requires calcium to support the structure of bones and teeth. The recommended daily allowance of calcium for adults over 19 years old is 1,000 mg, and this increases to 1,200 mg after the age of 50. Calcium is present in a wide variety of foods.

Dairy Products

Dairy foods supply calcium in large amounts. An 8-oz. glass of milk, for example, contains about 300 mg of calcium, according to the University of Michigan Health System. Two slices of firm cheese, such as cheddar or Swiss, supply as much calcium as 1 cup of milk. Other dairy products rich in calcium include yogurt, soft cheeses such as cottage cheese and ricotta, nonfat dry milk, buttermilk, instant pudding made with 2 percent milk, frozen yogurt, ice cream, sour cream, and kefir, a cultured milk beverage. Although considered dairy foods, butter, cream and cream cheese are made of almost pure fat and contain only a small amount of calcium.

Vegetables and Fruits

Green leafy vegetables, such as broccoli, kale, collards, turnip greens and mustard greens, also supply a significant amount of calcium. Other vegetables high in calcium include bok choy, okra, rutabagas, green beans, beet greens, watercress, parsley, cabbage and Chinese cabbage. Some vegetables, such as spinach, rhubarb and Swiss chard, are almost equal to milk in calcium content, according to "Nutrition Concepts and Controversy," but they supply almost no calcium to the body because they contain binders that prevent absorption. Very few fruits contain calcium, with the exception of oranges, which contain about 52 mg in one medium fruit.

Other Foods

Several other foods also supply calcium, including fortified breads, cereals, soy milk and orange juice. These foods have calcium added during processing to make them a significant source of the mineral for individuals who don't consume much dairy. Salmon, sardines and other fish canned with their bones are rich sources of calcium, according to the University of Maryland Medical Center. Other foods that provide calcium include shellfish, almonds, dried beans, Brazil nuts, tofu and haddock. Some whole grains, such as brown rice and wheat, supply small amounts of calcium, but not enough to provide all of the recommended daily value.