Calcium is a major mineral best known for its role in building strong bones and teeth. It also is partially responsible for muscle contraction and regulating blood pressure. Calcium is found in many foods but is best absorbed when ingested with vitamin D. The most bioavailable source of calcium are dairy products. Other food sources of calcium include dark green, leafy vegetables, fortified orange juice and cereals, as well as other foods.
Dairy Products
Dairy products, such as milk, yogurt, and cheese, are calcium powerhouses. The calcium these foods provide is typically well absorbed and used efficiently by the body. An 8-oz glass of milk provides about 300 milligrams (mg) of calcium. An 8-oz container of yogurt provides anywhere from 250 mg to 350 mg of calcium (depending upon variety, type and brand). Cheese, such as Swiss, is calcium-rich, providing about 250 mg per ounce. String cheese and cheddar cheese are both high-calcium choices, offering about 200 mg per ounce. Parmesan cheese is an excellent source of calcium because it provides quite a bit of this mineral (60 mg) in a very small serving (2 tbsp.).
Fortified Whole Grains, Pasta and Nuts
Ready-to-eat breakfast cereals may be fortified with vitamins and minerals, including calcium. For example, Total Cereal (General Mills) provides 100 percent of the Recommended Dietary Allowance (RDA) for all of the vitamins and minerals. One cup of this cereal offers 1,000 mg of calcium. Other cereals provide, on average, about 100 mg per 1 oz serving. Mixed dishes that are cheese-based, such as lasagna or macaroni and cheese, provide about 250 mg per cup. Almonds are the only nut that offers appreciable amounts of calcium, 100 mg for a 1/4 cup of dry-roasted nuts.
Fruits and Vegetables
Calcium fortified orange juice provides just as much calcium as milk, about 300 mg. Dark, leafy greens, such as collard greens (1/2 cup serving) provides 200 mg of calcium while 1/2 cup of bok choy offers 100 mg and 1-cup of kale provides about 90 mg. A 1-cup serving of broccoli provides about 50 mg of calcium. Figs and apricots are both fruits which provide appreciable amounts of calcium. Four raw apricots provide 117 mg and 2 whole fresh figs provide about 200 mg.
Protein Foods
Fortified soy products and canned fish are good food sources of calcium. A cup of fortified soy milk offers (on average) 225 mg of calcium. A 1/2 cup of tofu, raw, firm, prepared with calcium sulfate, provides about 200 mg of calcium. A 79-gram serving of regular tofu (not prepared with calcium sulfate), or 1/5 of the package, is still a good source of calcium offering about 100 mg. A 3-oz serving of canned pink salmon (solid with bones) offers 180 mg of calcium and just 3 oz of sardines (canned in oil), with bones provides over 320 mg of calcium.
References
- Journal of the American Dietetic Association; Dietary sources of nutrients among US adults; AF Subar, SM Krebs-Smith, A Cook and LL Kahle; 1998
- NIH Office of Dietary Supplements: Calcium Fact Sheet
- World's Healthiest Foods
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