Calcium rich foods

Calcium is a key nutrient for your body to stay strong and healthy. Almost every cell in the body uses calcium in some way, including the nervous system, muscles, and heart. It is also an essential building block for lifelong bone health in both men and women. While the amount you need depends on various factors, everyone can benefit from eating calcium-rich foods, limiting foods that deplete calcium, and getting enough magnesium and vitamins D and K-nutrients that help calcium do its job.

Good food sources of calcium

  • Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
  • Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
  • Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.
  • Herbs and spices: For a small but tasty calcium boost, flavor your food with basil, thyme, dill weed, cinnamon, peppermint leaves, garlic, oregano, rosemary, and parsley.
  • Other foods: More good sources of calcium include salmon, tofu, oranges, almonds, sesame seeds, blackstrap molasses, and sea vegetables. And don’t forget about calcium-fortified foods such as cereals and orange juice.

Calcium content in food

Food Serving

Calcium (mg)

Skim, 1 or 2% milk

1 cup

285-306

Low-fat fruit yogurt

8 oz.

345

Swiss cheese

1 oz.

224

Canned sardines

4 oz.

325

Collards (boiled)

1 cup

358

Figs (medium, dried)

10

269

Orange juice (calcium-fortified)

1 cup

270

Tofu

1/2 cup

258

Soybeans

1 cup

175

Oatmeal (instant)

1 packet

163

White beans

1 cup

161

Canned salmon

3 oz.

181

Firm tofu

¼ block

163

Cooked spinach

1 cup

245



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