A Guide to Calcium-Rich Foods

//A Guide to Calcium-Rich Foods

A Guide to Calcium-Rich Foods

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We all know that milk is a great source of calcium, but you may be surprised by all the different foods you can work into your diet to reach your daily recommended amount of calcium. Use the guide below to get ideas of additional calcium-rich foods to add to your weekly shopping list.

Produce          Serving Size Estimated Calcium*
Collard greens, frozen 8 oz 360 mg
Broccoli rabe 8 oz 200 mg
Kale, frozen 8 oz 180 mg
Soy Beans, green, boiled 8 oz 175 mg
Bok Choy, cooked, boiled 8 oz 160 mg
Figs, dried 2 figs 65 mg
Broccoli, fresh, cooked 8 oz 60 mg
Oranges 1 whole 55 mg
Seafood Serving Size Estimated Calcium*
Sardines, canned with bones 3 oz 325 mg
Salmon, canned with bones 3 oz 180 mg
Shrimp, canned 3 oz 125 mg
Dairy Serving Size Estimated Calcium*
Ricotta, part-skim 4 oz 335 mg
Yogurt, plain, low-fat 6 oz 310 mg
Milk, skim, low-fat, whole 8 oz 300 mg
Yogurt with fruit, low-fat 6 oz 260 mg
Mozzarella, part-skim 1 oz 210 mg
Cheddar 1 oz 205 mg
Yogurt, Greek 6 oz 200 mg
American Cheese 1 oz 195 mg
Feta Cheese 4 oz 140 mg
Cottage Cheese, 2% 4 oz 105 mg
Frozen yogurt, vanilla 8 oz 105 mg
Ice Cream, vanilla 8 oz 85 mg
Parmesan 1 tbsp 55 mg
Fortified Food Serving Size Estimated Calcium*
Almond milk, rice milk or soy milk, fortified 8 oz 300 mg
Orange juice and other fruit juices, fortified 8 oz 300 mg
Tofu, prepared with calcium 4 oz 205 mg
Waffle, frozen, fortified 2 pieces 200 mg
Oatmeal, fortified 1 packet 140 mg
English muffin, fortified 1 muffin 100 mg
Cereal, fortified 8 oz 100-1,000 mg
Other Serving Size Estimated Calcium*
Mac & cheese, frozen 1 package 325 mg
Pizza, cheese, frozen 1 serving 115 mg
Pudding, chocolate, prepared with 2% milk 4 oz 160 mg
Beans, baked, canned 4 oz 160 mg

Dietary Calcium Intake (mg/d) Recommendations in the United States2,3*

Age 1997 NAS3 1994 NIH2
0 to 6 mo 210 400
6 mo to 1 y 270 600
1 through 3 y 500 800
4 through 8 y 800 800 (4–5 y)
800–1200 (6–8 y)
9 through 18 y 1300 800–1200 (9–10 y)
1200–1500 (11–18 y)
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2015-05-14T10:12:27+00:00