Diet Bites Logo

Food Sources Rich in Calcium Content

Written by Sky Taylor, Diet Bites

Absorption of Calcium

Several factors influence the absorption of calcium within the body.

These include: pregnancy, lactation, current calcium status, Vitamin D status, age, dietary sodium consumed, protein consumed, caffeine consumed, potassium consumed, the amount of calcium consumed at one sitting (meal time or snack time), and the plant substances consumed in the daily diet.

See this article at Diet Bites for a list of health risks that can be decreased by adequate calcium in the daily diet.

Vitamin D Enhancement of Calcium

Vitamin D enhances the absorption of calcium in the body and can be easily obtained by exposing the skin to sunlight, as well as through a variety of foods in the daily diet.

One of the best ways to get more calcium into your daily diet is to include a serving of reduced fat or skim milk with your meal plates rather than sugary soda, teas, coffees or other sugary beverages.

FOOD LIST - BEST FOOD SOURCES FOR CALCIUM

Food Source for Calcium

Amount

Calcium (mg)

% Daily Value

Ready to eat cereal, calcium fortified

1 cup

100-1000

10%-100%

Frozen yogurt, vanilla, soft serve

cup

103

10%

Instant breakfast drink

8 fl oz

105-250

10-25%

Cheese, cream, regular

1 Tbsp

12

1%

Spinach, cooked

cup

120

12%

Tofu, soft, made with calcium sulfate

cup

138

14%

Cottage cheese, 1% milk fat

1 cup

138

14%

Pudding, chocolate, instant, made with 2% milk

cup

153

15%

Salmon, pink, canned, solids with bone

3 fl oz

181

18%

Bread, whole wheat

1 slice

20

2%

Orange juice, calcium fortified

6 fl oz

200-260

20-26%

Tofu, firm, made w/calcium sulfate

cup

204

20%

Broccoli, raw

cup

21

2%

Yogurt, fruit, low fat

1 cup

245-384

25%-38%

Mozzarella, part skim

1 oz

275

28%

Milk, buttermilk

8 fl oz

285

29%

Milk, lactose reduced

8 fl oz

285-302

29-30%

Milk, whole (3.25% milk fat)

8 fl oz

291

29%

Milk, reduced fat (2% milk fat), no solids

8 fl oz

297

30%

Milk, non-fat

8 fl oz

302

30%

Cheddar cheese, shredded

1 oz

306

31%

Bread, white

1 oz

31

3%

Sour cream, reduced fat, cultured

2 Tbsp

32

3%

Sardines, canned in oil, with bones

3 oz

324

32%

Tortilla, flour, ready to bake/fry  - amount given in diameter

1- 6"

37

4%

Yogurt, plain, low fat

1 cup

415

42%

Tortilla, corn, ready to bake/fry - medium

1

42

4%

Chinese cabbage, raw

1 cup

74

7%

Soy beverage, calcium fortified

8 fl oz

80-500

8-50%

Ice cream, vanilla

1 cup

85

8.5%

Kale, raw

1 cup

90

9%

Kale, cooked

1 cup

94

9%

Turnip greens, boiled

cup

99

10%

Tips for Getting Calcium into the Daily Diet

- Substitute reduced fat milk for water in recipes, puddings, cereals & mashed potatoes.

- Serve fruits and vegetables with low fat dips with a yogurt, sour cream  or milk base.

- Who needs soda when one can embrace a healthy glass of milk?

- Turn bland yogurt into a snazzy smoothie by adding fresh or frozen fruit and blending. If using fresh fruit, add a few cubes of ice.

- Rather than omitting cheese while dieting, opt for light, low fat versions such as skim mozzarella and sprinkle onto salads or whole grain pasta dishes.

Articles in this Section

Related Articles

Calorie Burn Charts | Body Fat Index

Diet Bites | Disclaimers

Diet Bites is a Trademark