Calcium is a major mineral essential for human health. In addition to building strong bones and teeth, calcium plays a role in muscle contraction and the regulation of blood pressure. The Recommended Adequate Intake Level (AI) for calcium for adults is 1,000 milligrams (mg) daily, according to the Food and Nutrition Board of the Institute of Medicine (IOM). Many foods are calcium-rich, especially dairy products, certain vegetables and fortified foods.
Dairy Products
The best food sources of calcium are dairy products. In addition to being very rich in this mineral, your body is able to absorb the calcium from dairy foods better than the calcium you obtain from other food sources. Three servings daily nearly meets 100 percent of the AI. A 1-cup serving of nonfat milk provides 306 mg, or approximately 30 percent, of the AI for calcium. Low-fat milk provides slightly less calcium per cup, about 290 mg. Chocolate milk provides approximately 280 mg of calcium per cup serving. Goat's milk is another great source of calcium. A 1-cup serving of 2 percent fat goat's milk offers 325 mg of calcium, even more than cow's milk. An 8-oz. cup of yogurt, plain, offers 275 mg of this mineral, on average (though this varies among brands). Cheese is another excellent dairy source of calcium. A 1-oz. portion of Swiss, cheddar, mozzarella or American cheese offers 224, 204, 183 and 162 mg of calcium, respectively.
Fruits and Vegetables
Calcium fortified orange juice offers just as much calcium as cow's milk, about 300 mg, which is particularly helpful for those who are lactose intolerant. Also, many of the dark green, leafy vegetables are very calcium-rich. A 1-cup serving of boiled collard greens and boiled spinach provides 226 and 244 mg of calcium, respectively, or nearly 22 and 25 percent of the AI for calcium. While 1-cup of boiled mustard greens and 1-cup of cooked turnip greens offers 104 and 197 mg of calcium or 10 and 20 percent of the AI, respectively.
Grains and Seeds
Ready-to-eat breakfast cereals are typically fortified with calcium and other nutrients. The amount offered varies greatly depending upon brand and type of cereal. A 3/4-cup to 1-cup serving of most breakfast cereals offers 120 to 350 mg of calcium or 12 to 35 percent of the AI. Fortified hot cereals offer about 60 mg of calcium per 1/2-cup serving. Some breads are fortified with calcium. One whole English muffin offers about 99 mg of calcium or nearly 10 percent of the AI. Unhulled sesame seeds are very calcium-rich. A 1/4-cup serving offers a whopping 351 mg of calcium, or about 35 percent of the AI.
Soy Products
Depending upon the brand and type, many soy foods are rich in calcium. A 1/4-cup serving of raw, firm tofu (that has been fortified with calcium sulfate) offers 430 mg of calcium or 43 percent of the AI. A 2-oz. serving of light, firm tofu (not fortified with additional calcium) offers about 100 mg or 10 percent of the AI. Soy yogurt is an excellent source of calcium. An 8-oz container offers about 300 mg or 30 percent of the AI for calcium. Fortified soymilk offers more calcium than cow's milk. A 1-cup serving of flavored or plain soymilk offers (on average) 350 mg of calcium or 35 percent of the AI.
References
- Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Calcium, Phosphorous, Magnesium, Vitamin D, and Fluoride; 1997
- USDA Nutrient Data Laboratory
- Nutrition Data
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