Calcium is the most prevalent mineral in the human body. It is largely found in bones and teeth, but also blood and soft tissue. Calcium functions as the major structural component of teeth and the skeleton. It helps mediate the constriction and relaxation of blood vessels and optimizes the action of protein and enzymes. Dairy is the most notable source of calcium, but cheese, regular milk, ice cream and other dairy foods can also be high in fat. Contrary to popular belief, calcium can be found in a variety of nondairy foods, many of which are low-fat healthy choices. Dairy foods also come in low-fat and fat-free versions.
Dairy
The fat content of low-fat dairy is less than 3 g per one-cup serving. In fat-free dairy, there is less than 1 g of fat per cup. Approximately 300 mg of calcium is present in an 8 oz. serving of low-fat or fat-free milk or low-fat or fat-free yogurt. Low-fat or fat-free cottage cheese contains between 125 mg and 138 mg of calcium.
Beans and Tofu
White beans and tofu are particularly good sources of calcium, with 113 mg and 258 mg per half-cup cooked portion. The fat content of dry beans is less than 1 g per serving, while the fat content of tofu is approximately 7 g per ¼-block serving.
Green Vegetables
Most vegetables are fat-free, or have less than 1 gram of fat per serving. Those that are also good calcium sources include bok choy, 79 mg; kale, 61 mg; Chinese cabbage, 239 mg; broccoli, 35 mg; and spinach 115 mg.
Fortified and Enriched Foods
Ready-to-eat dry cereals are typically low in fat and have calcium contents ranging from 230 mg to 1,000 mg per one-cup serving. Orange juice, fortified with calcium, has less than ½ gram of fat and between 300 and 500 mg of calcium per 8 oz. serving.
Bone-in Fish
A 3 oz. serving of sardines provides 325 mg of calcium and 9 g of fat. Salmon with the bone provides 181 mg of calcium and 6 g of fat.
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