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Recommended Daily Allowance (RDA)
Rich Food Sources

Written by Sky Taylor, Diet Bites

Natural Food Sources Containing Calcium for Weight Loss

Milk, cheese, cottage cheese, yogurt, ice cream, free range eggs and green leafy vegetables.

The following food amounts are equivalent in calcium content to 1 cup of milk:

1 cup of yogurt

1 ounces of cheddar cheese
1 cups of cooked kale

2 cups of cooked broccoli

8 cups of cooked spinach

Click here for an expanded list of foods & the calcium contained therein per serving.

Calcium Nutrition Benefits for the Body & Healthy Weight

General - Provides healthy bones, improves nerve network, immunity booster. A daily diet rich in calcium may benefit weight management.

Calcium is necessary for muscle contraction, blood vessel contraction and expansion, the secretion of enzymes and hormones, as well as in sending messages through the nervous system.

Calcium Therapeutic Uses, Deficiency Symptoms, Offenders

Therapeutic Uses for Calcium: May assist in speeding weight loss.

Calcium Deficiency Symptoms: Leg and muscle cramps, brittle bones, weak tooth structure.

Calcium Offenders: Fat, Sodium

Rich Food Sources, Calcium: Some of the foods richest in calcium do not make the best choices for a healthy weight loss plan.

Food List Rich in Calcium

Food Selection, Preparation Mode

Serving Size


General Mills, Total Raisin Bran

1 cup


General Mills, Total Whole Grain

3/4 cup


Fast Food Vanilla Shake

16 fluid ounces


Rhubarb, frozen, cooked, with sugar

1 cup


Fast foods, enchilada, with cheese

1 serving


Macaroni and cheese, frozen entree

1 package


Fast foods, cheeseburger

1 sandwich


Milk, low fat, fluid, 1% milkfat

1 cup


Milk, reduced fat, fluid, 2% milkfat

1 cup


Milk, chocolate

1 cup


Fast foods, nachos, with cheese

1 serving


Collards, cooked, boiled

1 cup


Soybeans, green, cooked

1 cup


Spinach souffle

1 cup


Cheese, Swiss

1 ounce


Cream of Wheat, cooked

1 cup


Cheese, provolone

1 ounce


Tostada with guacamole

1 Tostada


Cheese, mozzarella, part skim milk

1 ounce


Cheese, cheddar

1 ounce


Cheese, muenster

1 ounce


Health Warnings, News & Tips for Calcium

Elderly individuals and post menopausal women are at a higher risk for calcium deficiency.

Calcium Daily Recommended Amount in Daily Milligrams (mg/d)

Infants & Children:

0 to 6 months old - 210 mg/day

7 to 12 months old - 270 mg/day

1 to 3 years old - 500 mg/day

4 to 8 years old - 800 mg/day

Males & Females:

9 to 13 years old - 1,300 mg

14 to 18 years old - 1,300 mg

19 to 50 years old - 1,000 mg

51+ years old - 1,200 mg

Pregnancy & Lactation:

14 to 18 years old - 1,300

19 years and older - 1,000

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