According to the National Institutes of Health Office of Dietary Supplements, adults need 1,000 mg of calcium per day. Your body needs calcium to regulate blood vessels and contract muscles; it stores the rest in your bones and teeth. Dairy products are good sources of calcium, but if you are lactose intolerant or allergic, you still have plenty of dietary options without the need for a daily supplement.
Dairy Products
The government's "Dietary Guidelines for Americans" provides an entire list of dairy products that contain at least 20 percent of the upper limit of recommended daily intake of calcium. Topping that list, with 452 mg of calcium in a single 8-oz. container, is nonfat plain yogurt---not the most flavorful of choices, but you can make it tastier by adding a little dried fruit or granola. Other good options include a 1.5-oz. serving of cheese---Romano gives you 452 mg of calcium, Swiss offers 336 mg and cheddar has 307 mg. When it comes to milk, the Dietary Guidelines note that fat-free, 1 percent and 2 percent varieties offer more calcium than whole milk: one cup contains 306 mg, 290 mg, 285 mg and 276 mg, respectively.
Fortified Breakfast Cereals
If you're not in the habit of drinking milk, chances are you still use some on your cereal. Eating fortified cereals is one of the best ways to get dietary calcium, according to the Dietary Guidelines. Although each cereal contains a different amount overall, the guidelines note that 1 oz. of fortified cereal contains anywhere from 236 mg to 1043 mg of added calcium.
Fish
You might be surprised to learn that some fish varieties contain a plentiful supply of calcium. According to Bayer Health Care's Citracal website, canned seafood is often your best bet. In canned 3-oz. servings, shrimp contain 123 mg of calcium, European anchovies offer 197 mg, mackerel contains 205 mg, chum salmon has 212 mg and sardines canned in oil with bones come packed with 325 mg of calcium. In terms of fresh fish, choose walleye pike or Atlantic perch; both offer approximately 120 mg per 3-oz. serving. If you have a taste for luxury, indulge in caviar---Bayer Health Care notes that a 3-oz. serving of black and red granular caviar contains a whopping 234 mg of calcium.
Tofu
According to the Vegetarian Resource Group, vegans and vegetarians can get the calcium they need from calcium-set tofu. Dr. Reed Mangels notes that the amount of calcium in 4 oz. of firm tofu is at least as much or more as what you'll get from a cup of milk. To make sure you're getting the maximum amount of calcium, look at the ingredient label on your tofu. Make sure you see "calcium sulfate"---this is one of two setting agents used to make tofu. The other, "nigri," or magnesium chloride, doesn't have added calcium.
Green Veggies
Leafy green vegetables are another good source of calcium. The Dietary Guidelines note that when frozen and then cooked, ½ cup of spinach offers 145 mg of calcium, collard greens give you 178 mg, and turnip greens have 124 mg. In the same serving size, kale contains 90 mg and okra 88 mg.
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