The Best Sources of Calcium

Got Milk? Keep bones strong by making sure you get at least 1,000 milligrams of calcium a day. According to the National Institutes of Health, these are the best sources of calcium.

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Food	Calcium (mg)	% DV*
Yogurt, plain, low fat, 8 oz.	415	42%
Yogurt, fruit, low fat, 8 oz.	245-384	25%-38%
Sardines, canned in oil, with bones, 3 oz.	324	32%
Cheddar cheese, 1 ½ oz shredded	306	31%
Milk, nonfat, 8 fl oz.	302	30%
Milk, reduced fat (2% milk fat), no solids, 8 fl oz.	297	30%
Milk, whole (3.25% milk fat), 8 fl oz	291	29%
Milk, buttermilk, 8 fl oz.	285	29%
Milk, lactose reduced, 8 fl oz.**	285-302	29-30%
Mozzarella, part skim 1 ½ oz.	275	28%
Tofu, firm, made w/calcium sulfate, ½ cup***	204	20%
Orange juice, calcium fortified, 6 fl oz.	200-260	20-26%
Salmon, pink, canned, solids with bone, 3 oz.	181	18%
Pudding, chocolate, instant, made w/ 2% milk, ½ cup	153	15%
Cottage cheese, 1% milk fat, 1 cup unpacked	138	14%
Tofu, soft, made w/calcium sulfate, ½ cup***	138	14%
Spinach, cooked, ½ cup	120	12%
Instant breakfast drink, various flavors and brands, powder prepared with water, 8 fl oz.	105-250	10-25%
Frozen yogurt, vanilla, soft serve, ½ cup	103	10%
Ready-to-eat cereal, calcium fortified, 1 cup	100-1000	10%-100%
Turnip greens, boiled, ½ cup	99	10%
Kale, cooked, 1 cup	94	9%
Kale, raw, 1 cup	90	9%
Ice cream, vanilla, ½ cup	85	8.5%
Soy beverage, calcium fortified, 8 fl oz.	80-500	8-50%
Chinese cabbage, raw, 1 cup	74	7%
Tortilla, corn, ready to bake/fry, 1 medium	42	4%
Tortilla, flour, ready to bake/fry, one 6" diameter	37	4%
Sour cream, reduced fat, cultured, 2 tbsp	32	3%
Bread, white, 1 oz	31	3%
Broccoli, raw, ½ cup	21	2%
Bread, whole wheat, 1 slice	20	2%
Cheese, cream, regular, 1 tbsp	12	1%
DV=Daily Value Content varies slightly according to fat content; average =300 mg calcium ** Calcium values are only for tofu processed with a calcium salt. Tofu processed with a non-calcium salt will not contain significant amounts of calcium. Source: The National Institutes for Health

Originally published on LHJ.com, May 2009.

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