Calcium is a mineral that is essential for healthy bones and teeth, as well as for the proper functioning of cells. Recommended daily intake varies by age, with adults needing around 1,000 mg a day. Children and teens between ages 9 and 18, and pregnant and lactating women require more -- about 1,300 mg a day. A wide variety of foods contain calcium.
Dairy Products
Dairy products are the most common source of calcium in the American diet. One cup of yogurt contains 415 mg, almost half the recommended daily requirement. Part-skim mozzarella and cheddar cheeses contain about 300 mg in a typical 1 1/2-oz. serving, the same amount as in 1 cup of milk. Softer cheeses, such as ricotta, blue cheese and feta, contain between 210 and 255 mg in a typical serving.
Vegetable Sources
Tofu can contain between 140 and 200 mg of calcium in a 1/2-cup portion -- the firmer the tofu, the greater the calcium content. These numbers, though, are only true for tofu prepared with a calcium salt. Tofu processed with other salts contains only negligible amount of calcium. One cup of fortified soy milk contains 368 mg of calcium. Grains have a low calcium content, but since they are eaten in large quantities, they can provide some of the daily requirements. Cereals are often fortified and can contain between 200 and 1,000 mg of calcium in 1 oz. Kale, okra and Chinese cabbage are examples of green vegetables that contain about 80 to 90 mg of calcium in 1/2-cup serving.
Fish
Fish and seafood are an important source of calcium in cultures in which dairy products are not part of the traditional diet, such as Japan. Fish that are eaten together with their bones are particularly good sources. One 3-oz. serving of sardines contains about 325 mg, which is a third of the recommended daily amount. Canned pink salmon with bones has 180 mg. Farmed rainbow trout contains only 80 mg in the same 3-oz. serving. Blue crabs and clams contain roughly the same amount.
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