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What foods are high in calcium?

Janet  Brill, PhD, RD
Nutrition & Dietetics
Dairy products like cheese, milk and yogurt are high in calcium. But dairy is not the only way to meet your calcium intake needs. Dark leafy greens like kale, spinach and collards; sardines, soy beans, and fortified foods such as cereals and breads are all great sources of calcium. Soy milk is also a good option, but be sure to read the label for actual calcium content. 
 
Here is a fairly comprehensive list of foods that contain >50mg calcium per serving. Most adults need between 1,000 - 1,500mg so you can add up your servings and see where you stand: Dairy: Non-fat Milk, 1 cup, 300 mg; Reduced fat Milk, 1 cup, 300 mg; Nonfat Yogurt, 1 cup, 490 mg; Swiss cheese, 1 oz., 270 mg; Mozzarella, part skim,1 oz., 210 mg; American Cheese, 1 oz., 140 mg; Cottage Cheese,1 cup, 160 mg; Parmesan cheese, grated 2 T, 140 mg; Pudding, prepared ½ cup, 150 mg; Frozen yogurt, 1 cup, 200 mg; Ice Cream, ½ cup, 200 mg; Other foods: Black Beans,1 cup, 120 mg; Navy Beans,1 cup, 130 mg; Fortified Cereal,1 cup, 300 mg; Soybeans, cooked,1 cup, 180 mg; Spinach, cooked, ½ cup, 130 mg; Bok Choy, ½ cup, 80 mg; Kale, cooked, ½ cup, 90 mg calcium; Corn Tortilla, 1, 6 inch, 50 mg; Greens, mustard ½ cup, 100 mg; Fortified Orange Juice, 1 cup, 300 mg; Canned Salmon w/bones, 3 oz, 180 mg; Fortified Cereals, 1 cup, 300 mg; Fortified bread products, 1, 150 mg; Soy milk - fortified 1 cup, 400 mg; Greens, mustard (raw) ½ cup, 100 mg; Tofu, 1 cup, 40 mg; Almonds 2 oz., 150 mg

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.