Calcium is an essential nutrient for building strong bones and teeth, as well as many other benefits. Since the human body does not manufacture its own calcium, it must be obtained through food sources or supplements. A study conducted at Purdue University found that calcium from food sources produced stronger, denser bones than calcium obtained from supplements. The United States Department of Agriculture (USDA) recommended daily allowance is between 1000 to 1300 mg for adults.
Dairy Products
Dairy products naturally contain large amounts of calcium.
1 cup canned sweetened condensed milk (742 mg)
1 cup whole milk ricotta cheese (509 mg)
11 oz vanilla milkshake (456 mg)
8 oz plain skim yogurt (415 mg)
8 oz low fat fruit yogurt (345 mg)
1 cup eggnog (330 mg)
1 cup nonfat milk (306 mg)
1 cup low fat milk (290 mg)
1 cup buttermilk (284 mg)
1 cup whole milk (275 mg)
1 oz Swiss cheese (224 mg)
1 oz mozzarella cheese (207 mg)
1 oz cheddar cheese (204 mg)
1/2 cup soft serve vanilla ice cream (112 mg)
Fruits and Vegetables
Fruits and vegetables, especially leafy greens, are surprisingly high in calcium.
1 cup frozen chopped collard greens (357 mg)
1 cup frozen rhubarb (348 mg)
1 cup frozen spinach (290 mg)
1 cup canned spinach (271 mg)
1 cup cooked collards (266 mg)
1 cup frozen turnip greens (249 mg)
1 cup cooked fresh turnip greens (197 mg)
1 cup frozen kale (179 mg)
1 piece pumpkin pie (145 mg)
6 oz orange juice from concentrate (68 mg)
Other fruits and vegetables containing calcium are onions, yellow and green beans, celery, broccoli, figs, potatoes, parsnips, butterhead lettuce, carrots, Brussel sprouts, sweet potatoes, grapefruit, coleslaw, artichokes, turnips, lima beans, squash, cucumbers, plums, kohlrabi, peas, raspberries, asparagus, leeks, prunes, cauliflower, limes, apricots, beets, strawberries, lemons, cherries, endive, kiwi and pears. Many herbs contain small amounts of calcium as well.
Seafood and Beans
Calcium can be found in most seafood and many types of beans and other protein sources.
3 oz sardines (324 mg)
1 cup soybeans (261 mg)
1 cup canned white beans (191 mg)
3 oz canned salmon (181 mg)
1 cup canned pork and beans (154 mg)
1 cup canned blue crab meat (136 mg)
1 cup canned baked beans (127 mg)
1 cup great northern beans (120 mg)
3 oz Atlantic ocean perch (116 mg)
1 cup refried beans (88 mg)
3 oz canned clams (78 mg)
1 large egg (43 mg)
3 oz oysters (52 mg)
1 cup kidney beans (49.5 mg)
3 oz lobster (52 mg)
Other sources of calcium are black beans, tofu, pork spareribs, clams, scallops, lentils, catfish, haddock, turkey, orange roughy and many types of nuts.
Fortified Foods
Many manufacturers add calcium to their products to make them more marketable. Some fast foods also have calcium.
1 cup General Mills Total Raisin Bran (1000 mg)
1 fast food taco (339 mg)
1 4-inch buttermilk biscuit (237 mg)
1 fast food double patty cheeseburger (232 mg)
1 hot fudge sundae (206 mg)
1 6-oz fast food cold cut submarine sandwich (189 mg)
1 plain regular cheeseburger (140 mg)
Other prepared, prepackaged and fast food items that contain calcium include hot dogs, corn dogs, cake mix, muffin mix and cereal.
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