The Best Sources of Calcium
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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.

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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