A nutrient-dense food provides beneficial nutrients without many empty calories from added sugars, starches or solid fats, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Calcium is an essential nutrient for strong bones; the daily value for calcium is 1,000 mg per day, although women and children may need more.
Dairy Products
Milk and yogurt provide about 300 to 450 mg calcium per cup, and many dairy products are fortified with vitamin D, which is essential for absorbing calcium from your food. There is a similar amount of calcium in each 1.5-oz. serving of hard cheese such as romano, mozzarella and Swiss, according to the 2010 Dietary Guidelines, but cheese is high in sodium, which may lead to higher blood pressure and an increased risk for stroke. Choose low-fat or fat-free dairy products to limit your saturated fat intake.
Fatty Fish
Canned fatty fish are good sources of calcium, and they are among the few natural sources of vitamin D. Each 3-oz. serving of canned salmon, sardines or anchovies provides about 100 to 325 mg calcium. Fatty fish provide high-quality protein, and they are rich in DHA and EPA, which are long-chain omega-3 fatty acids. Eat two servings per week of fatty fish or shellfish to reduce your risk for cardiac disease, according to the 2010 Dietary Guidelines.
Soy Products
Each half-cup of regular or firm tofu with calcium sulfate, or regular or vanilla-flavored soymilk with added calcium, provides more than 250 mg calcium; these products also might be fortified with vitamin D, according to the 2010 Dietary Guidelines. They make good alternatives to dairy products if you are lactose-intolerant. Soy products are also nutrient-dense because some, such as roasted soybeans, are excellent sources of heart-healthy unsaturated fats and dietary fiber.
Enriched or Fortified Cereal
Some foods are not naturally good sources of calcium, but they may be nutrient-dense because they are fortified with calcium and other beneficial components. Enriched whole grains and fortified refined grains are high in folic acid, thiamin, riboflavin, niacin and iron, according to the 2010 Dietary Guidelines. Read the label to choose a breakfast cereal with calcium; the Mayo Clinic website also suggests a high-fiber, low-sugar cereal for a healthy breakfast.
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