Calcium is a major mineral that plays a very important role in building strong bones and teeth as well as muscle contraction and blood pressure regulation. Calcium is found in dairy products, canned fish, dark green leafy vegetables, some fruits and fortified foods, such as soy products, orange juice and cereals. The Recommended Dietary Allowance (RDA) for calcium for most adults is 1,000 milligrams (mg).
Dairy Products and Fish
Dairy products, such as milk, yogurt and cheese, are calcium-rich. The calcium in these foods is typically well absorbed by your body. An 8 oz. glass of milk provides about 300 mg of calcium while the same amount of yogurt provides anywhere from 250 mg to 350 mg of calcium. Some varieties offer more calcium. Swiss cheese offers about 250 mg per ounce. String cheddar cheeses are other high-calcium choices, offering about 200 mg per ounce. Canned fish is another calcium-rich food. A 3-oz serving of canned pink salmon (solid with bones) provides 180 mg of calcium while 3 oz of sardines (in oil) with bones provides over 320 mg.
Dark Leafy Green Vegetables & Fruits
Frozen rhubarb is very high in calcium. A 100-gram serving (slightly less than 1 cup) offers nearly 200 mg of calcium. The same amount of raw rhubarb provides slightly less than 90 mg. A 100-gram serving, or about 3.5 oz, of dried figs provides 162 mg of calcium. Dark, leafy greens, such as collard greens (1/2-cup serving) provide 200 mg of calcium while 1/2 cup of bok choy offers 100 mg and 1 cup of kale provides about 90 mg. Dried figs are the fruit with the highest amount of calcium. A 3.5-oz. serving provides approximately 162 mg.
Fortified Foods
Fortified soy products are calcium-rich. A cup of fortified soy milk offers, on average, 225 mg of calcium. A 1/2 cup of raw, firm tofu, prepared with calcium sulfate, provides about 200 mg of calcium. One serving (79 grams) of regular tofu, not prepared with calcium sulfate, offers 100 mg. 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 RDA for all vitamins and minerals, which for calcium is 1,000 mg. Other cereals provide, on average, about 100 mg per 1-oz serving. Calcium-fortified orange juice provides just as much calcium as milk, about 300 mg.
References
- National Nutrient Database for Standard Reference
- Nutrition for Foodservice and Culinary Professionals, 6th ed; Karen Drummond and Lisa Brefere; 2007.
- Nutrition Data
Member Comments