Calcium for good bone health
Did you know that most of the calcium in your body is found in your bones and teeth?
What is calcium?
Calcium is a vital mineral for health and the most abundant found in your body. You may recognize this nutrient from advertisements for cow’s milk. If that’s the case, then you know the mineral is important for building strong, healthy bones. Beyond that, calcium is important for blood clotting, muscle contraction, and heartbeat. Here are some of the reasons why getting enough calcium from the foods you eat is so important. If your body doesn’t get enough calcium, it can lead to weak bones, low bone density, osteoporosis, and broken bones.
How much calcium do I need?
The Recommended Dietary Allowance (RDA) for calcium is different depending on your age and gender. The average adult needs about 1,000 mg per day. If you are pregnant, nursing or in menopause your needs are a little higher. Choosing foods that are high in calcium is a great way to meet this need. Read on to discover some of these calcium-rich foods.
Food, Serving Size, Calcium (mg)
Milk
Skim milk, 8oz, 302
1% milk, 8oz, 300
Whole, 8oz, 300
2% milk, 8oz, 250
Yogurt
Fat Free Plain (With Added Milk Solids), 8 oz, 452
Plain Low Fat (With Added Milk Solids), 8 oz, 448
Fruit, low fat, 8 oz, 345
Frozen, vanilla, soft serve, 1/2 cup, 103
Cheese
Ricotta cheese, part-skim, 1/2 cup, 300
Cottage cheese, 1% low fat, 1 cup, 251
Cheddar cheese, 1 oz, 200
American cheese, 1 oz, 200
Ricotta cheese, whole milk, 1/2 cup, 200
Muenster cheese, 1 oz, 150
Mozzarella cheese, part skim, 1 oz, 146
Parmesan cheese, grated, 1 tablespoon, 42
fish and shellfish
Sardines, canned in oil, drained, including bones, 3.75 oz, 351
Salmon, pink, canned, including bones, 3 oz, 212
Shrimp, canned, 6 oz, 164
Fruits and vegetables
Orange Juice, Calcium Fortified, 8 oz, 347
Collard greens, cooked, drained without salt, raw, 1 cup, 268
Turnip greens, cooked, drained, raw (leaves and stems), 1 cup, 197
Soybeans, mature, boiled, without salt, 1 cup, 175
Sunflower seeds, dried, 1 cup, 109
Almonds, toasted, 1 oz, 82
Tofu*, 100g, 76
Bok Choy, raw (Chinese cabbage), 1 cup, 73
Broccoli, cooked, drained raw, without salt, 1 cup, 62
Broccoli, cooked, drained with salt, frozen, 1 cup, 60
Orange (Navel). 1 whole, 52
Dried figs, 3 pieces, 50
Sesame Seeds, Kernels, Roasted, 1 oz, 37
*The calcium content of tofu may vary depending on processing methods. Processed tofu with calcium salts can have up to 300 mg (milligrams) per 4 ounces. Often the label or manufacturer can provide more specific information. Source: USDA FoodDataCentral 2020
Try experimenting with different recipes using the calcium-rich foods listed above to keep your meals interesting. For example, one day you eat scrambled tofu and the next day you enjoy garlic shrimp. Your bones and teeth will thank you!