Milk products are usually the first food group you may think of when it comes to calcium. Although milk products contain high levels of calcium they do not contain the most amount compared to other foods. Some packaged products even claim to have added calcium sources. However, there are a wide range of food sources which naturally contain calcium, including milk products, vegetables, herbs and spices, and seafood. The National Institutes of Health recommends that people ages 19 through 50 consume 1,000 mg of calcium per day.
Milk Products
According to the United States Department of Agriculture (USDA), plain yogurt contains the most amount of calcium of all milk products, with an average of 452 mg per 8 oz serving. Cheeses like cheddar, mozzarella, Swiss, ricotta, provolone, Muenster and romano average between 300 and 400 mg of calcium per serving. Whole, low-fat and reduced-fat milks contain between 276 and 306 mg of calcium per cup.
Vegetables
Cooked spinach contains 146 mg of calcium per ½ cup serving and cooked kale contains 90 mg. One cup of cooked collard greens offers 226 mg of calcium, mustard greens has 103 mg, steamed broccoli contains 75 mg, green beans have 57 mg, and cooked summer squash has 48 mg. Five oz of raw crimini mushrooms contain 26 mg of calcium, while a cup of cooked asparagus contains 36 mg.
Herbs and Spices
The World's Healthiest Foods, a non-profit nutrition site, states that specific herbs and spices provide ample calcium. These include 2 tsp of: dried basil with 63 mg; dill weed with 36 mg; dried thyme with 54 mg; dried oregano with 47 mg; ground cinnamon with 56 mg; dried rosemary with 28 mg; and dried cloves with 28 mg. A one ounce serving of garlic contains 51 mg.
Seafood
According to the USDA, certain types of seafood contain calcium. They include: Atlantic sardines with 325 mg; canned pink salmon with 181 mg; cooked okra with 88 mg; canned clams with 78 mg; and cooked rainbow trout with 73 mg.
Other Sources
One orange contains 52 mg of calcium. A pack of instant oatmeal has about 100 mg of calcium. Soybeans average between 88 and 130 mg of calcium. A cup of soy milk offers 368 mg of calcium.
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