Pescatarians are vegetarians who also include fish and shellfish in their diet. Calcium in a pescatarian diet comes from a variety of sources, but most plant sources of calcium contain less than 100 milligrams per serving, so plan meals carefully to make sure you're getting enough. The National Osteoporosis Foundation notes that many people do not get enough calcium on a daily basis. Most adults need 1,000 milligrams per day for healthy bones and teeth. Daily recommended amounts vary for children, older adults and pregnant women.
Fish and Shellfish
Fresh seafood is a good source of low-calorie protein in a pescatarian diet but isn't high in calcium. A 3-ounce serving of crab contains 50 milligrams of calcium, while a serving of rainbow trout provides 75 milligrams. Canned salmon and sardines are good sources of calcium because they include the bones, which soften in the canning process and are edible. A serving of four sardines contains 242 milligrams of calcium, while canned pink salmon provides 28 percent of your recommended daily intake.
Vegetables and Fruits
Vegetables that are a good source of calcium include artichokes, which contain 135 milligrams in a medium whole artichoke, and collard greens, which have 110 milligrams of calcium in a 1/2-cup serving. Bok choy, okra and turnip greens provide more than 50 milligrams of calcium in a serving. An average-size orange contains 52 milligrams of calcium. Other fruit sources of calcium include fresh figs, papaya and raspberries.
Legumes and Nuts
Snacking on a 1/2-cup serving of hummus, made with garbanzo beans, provides 62 milligrams of calcium. Beans that provide more than 50 milligrams per serving include navy beans and pinto beans. Lentils provide 29 milligrams in each serving. Nuts also provide calcium in a small serving size. A tablespoon of sesame seeds contains 88 milligrams and a 1/2-ounce serving of almonds provides 37 milligrams.
Fortified Foods
Foods fortified with calcium are often a good way for pescatarians to get calcium. An 8-ounce glass of orange juice fortified with calcium contains about 300 milligrams. Tofu with calcium added is a good source of the mineral, with a 1/2-cup serving of the firm variety providing about 258 milligrams. Soy milk is often fortified with calcium and is a good source for pescatarians who avoid dairy products. A cup can contain from 150 to 300 milligrams.
Dairy Products
As with vegetarians, some pescatarians adhere to a lacto-ovo diet, which includes eggs and dairy. Dairy products are an easy way to get calcium in the diet -- 1 cup of skim milk contains 300 milligrams per serving -- but the Harvard School of Public Health cautions that dairy products are often high in saturated fat and should be consumed in moderation. One cup of plain, low-fat yogurt contains 400 milligrams of calcium, while 1 ounce of cheddar cheese provides 204 milligrams.
References
- MayoClinic: Vegetarian Diet: How to Get the Best Nutrition
- National Osteoporosis Foundation: Calcium: What You Should Know
- Harvard University Health Services: Calcium Content of Common Foods in Common Portions
- NutritionValue: Fish, Salmon, Pink, Canned, Drained Solids With Bone
- Harvard School of Public Health: Calcium and Milk: What's Best for Your Bones and Health?
