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 |
½ cup |
103 |
10% |
| Instant breakfast drink |
8 fl oz |
105-250 |
10-25% |
| Cheese, cream, regular |
1 Tbsp |
12 |
1% |
| Spinach, cooked |
½ cup |
120 |
12% |
| Tofu, soft, made with calcium sulfate |
½ cup |
138 |
14% |
| Cottage cheese, 1% milk fat |
1 cup |
138 |
14% |
| Pudding, chocolate, instant, made with 2% milk |
½ 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 |
½ cup |
204 |
20% |
| Broccoli, raw |
½ cup |
21 |
2% |
| Yogurt, fruit, low fat |
1 cup |
245-384 |
25%-38% |
| Mozzarella, part skim |
1 ½ 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 ½ 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 |
½ 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.
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