Calcium Rich Foods And Fruits

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We all know that milk is a great source of calcium, but you may be surprised by all the different foods you can work into your diet to reach your daily recommended amount of calcium. Use the guide below to get ideas of additional calcium-rich foods to add to your weekly shopping list.

Produce Serving Size Estimated Calcium*
Collard greens, cooked 1 cup 266 mg
Broccoli rabe, cooked 1 cup 100 mg
Kale, cooked 1 cup 179 mg
Soybeans, cooked 1 cup 175 mg
Bok Choy, cooked 1 cup 160 mg
Figs, dried 2 figs 65 mg
Broccoli, fresh, cooked 1 cup 60 mg
Oranges 1 whole 55 mg
Seafood Serving Size Estimated Calcium*
Sardines, canned with bones 3 oz 325 mg
Salmon, canned with bones 3 oz 180 mg
Shrimp, canned 3 oz 125 mg
Dairy Serving Size Estimated Calcium*
Ricotta, part-skim 4 oz 335 mg
Yogurt, plain, low-fat 6 oz 310 mg
Milk, skim, low-fat, whole 8 oz 300 mg
Yogurt with fruit, low-fat 6 oz 260 mg
Mozzarella, part-skim 1 oz 210 mg
Cheddar 1 oz 205 mg
Yogurt, Greek 6 oz 200 mg
American Cheese 1 oz 195 mg
Feta Cheese 4 oz 140 mg
Cottage Cheese, 2% 4 oz 105 mg
Frozen yogurt, vanilla 8 oz 105 mg
Ice Cream, vanilla 8 oz 85 mg
Parmesan 1 tbsp 55 mg
Fortified Food Serving Size Estimated Calcium*
Almond milk, rice milk or soy milk, fortified 8 oz 300 mg
Orange juice and other fruit juices, fortified 8 oz 300 mg
Tofu, prepared with calcium 4 oz 205 mg
Waffle, frozen, fortified 2 pieces 200 mg
Oatmeal, fortified 1 packet 140 mg
English muffin, fortified 1 muffin 100 mg
Cereal, fortified 8 oz 100-1,000 mg
Other Serving Size Estimated Calcium*
Mac & cheese, frozen 1 package 325 mg
Pizza, cheese, frozen 1 serving 115 mg
Pudding, chocolate, prepared with 2% milk 4 oz 160 mg
Beans, baked, canned 4 oz 160 mg

The high protein content of the Western diet is often cited as a risk factor for osteoporosis or bone fractures. The calciuretic effect of ingesting purified proteins can result in a negative calcium balance. However, common protein sources such as meat also provide phosphorus, which reduces urinary calcium , and adding meat to the diet may have little or no effect on calcium balance. Although human balance results suggest that dietary phosphorus reduces protein-induced hypercalciuria, Kerstetter and Allen in a review of 15 studies conclude that the presence of phosphorus may not fully restore calcium balance and project that a negative calcium balance of only 25–30 mg/d could reduce body calcium (primarily from bone) by 10% per decade

10 Best Calcium Rich Foods For Kids:

1. Dairy Products:

It is believed that the best natural source of calcium is dairy products which include yogurt, cheese and milk. While your kid may become fussy about milk as he grows older, he will definitely love cheese and cottage cheese, so make sure you add it to your kid’s foods often.

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