While calcium supplements boost the body's mineral levels, food-based calcium sources contain added nutrients not found in manufactured supplements. The USDA recommends deriving most of the calcium in the diet from food. The average adult needs at least 1000 mg of calcium per day. Food labels on packages list the percentage per serving of this calcium recommendation, based on a 2000-calorie diet. The FDA considers foods with 200 mg per serving, or 20 percent of the daily allowance, or more to be high in calcium content.
Dairy
Yogurt packs the most natural calcium into a 1-cup serving of any food, at 452 mg for fat-free varieties. Nonfat, reduced-fat and whole milk average about 290mg per cup. An 11-oz. vanilla ice cream milk shake combines two calcium-rich foods for a total of 457 mg. Cheeses are another strong dairy source of calcium source. One cup of cottage cheese or 1 oz. of cheddar and mozzarella cheeses each has about 200 mg of calcium, as well as containing protein and vitamins.
Fish
Fish is a good source of calcium that also provides additional important nutrients. The USDA cites the omega-3 fatty acids in fish, for instance, among its heart-healthy benefit. High-calcium fish include sardines at 325 mg per 3-oz. serving, canned pink salmon with bones at 181 mg and ocean perch with 116 mg.
Nuts
Nuts are a convenient source of calcium, whether as a snack or as an ingredient in a nutritious meal. A 1-oz. serving of almonds contains 75 mg of calcium, Brazil nuts have 45 mg and chestnuts contain 41 mg. Pistachios, hazelnuts and walnuts all have about 30 mg of calcium per 1-oz. serving. The USDA considers nuts to be important sources of unsaturated fatty acids; some nuts, such as chestnuts and almonds, also provide significant amounts of potassium.
Vegetables
Leafy greens contribute iron and potassium, as well as calcium, to the diet. Cooked spinach, turnip green and collard greens can offer as much as 266 mg of calcium in a 1-cup portion. Kale, okra and Chinese cabbage also have significant calcium levels. Cooked white beans and soybeans contain up to 261 mg of calcium per cup.
Fortified Foods
Although calcium-enriched foods and beverages contain supplemental calcium, they satisfy the USDA's criteria for food-based calcium content. Many cold cereals, hot cereals and cereal bars contain over 200 mg of calcium per serving, which is enough to qualify them as high-calcium foods. Some calcium-fortified cereals contain an entire day's recommended intake of calcium in a single serving. Calcium-added orange juice delivers approximately 350 mg of calcium per cup. Fortified soy milk has 368 mg per serving; fortified rice milk has slightly less, with 268 mg per 1-cup serving.
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