What are some foods that contain calcium?

Adults, age 19 to 50 years old need 1,000 milligrams of calcium daily. Women older than 50 and men aged 70 and beyond, should increase their daily intake to 1,200 milligrams.

Milk, yogurt, and cheese are the major sources of calcium in the American diet. Each serving from the dairy group will provide approximately 300 milligrams of calcium. (Choose only nonfat and low-fat milk and yogurt and reduced-fat or skim milk cheeses to reduce the amount of saturated fat in these foods.) Although three servings of dairy foods will just about meet many adults’ daily needs, Americans consume only about 11⁄2 servings of dairy daily, on average.

Broccoli, kale, canned salmon with bones (the calcium is in the bones), and tofu that is processed with calcium can also add calcium to the diet. Calcium-fortified foods, such as juices and cereals, are also excellent sources. Spinach, rhubarb, and okra also contain calcium, but these foods are also high in calcium-binding oxalates, so less than 10 percent of the mineral is absorbed in the body.
Picture of broccoli
To get the recommended amount of calcium, kids should eat several servings per day of: Yogurt, plain & fruit; Milk, low-fat or non-fat; Low-fat cheese; Wild salmon; Tofu; Rhubarb; Sardines; Collard greens; Spinach; Turnip greens; Okra; White beans; Baked beans; Broccoli; Peas; Brussel sprouts; Sesame seeds; Bok choy; Almonds; Calcium fortified beverages and foods. Choose a combination of calcium-rich foods to get even more calcium in your child’s diet, such as a grilled cheese sandwich using calcium-fortified bread or a calcium fortified breakfast cereal with half a cup of low-fat milk.

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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.