Best Food Sources of Calcium
Calcium is an important bone builder. The current government recommended adequate intake for adults is between 1,000 and 1,200 mg/day.
|
Food |
Portion size |
Calcium (mg) |
| Green Leafy Vegetables
* (fresh cooked) |
||
| Bok Choy | 1 cup | 74 |
| Broccoli | 1 cup | 140 |
| Collards | 1 cup | 300 |
| Dandelion greens | 1 cup | 252 |
| Kale | 1 cup | 160 |
| Mustard greens | 1 cup | 193 |
| Turnip greens | 1 cup | 252 |
| Dried Beans (cooked) | ||
| Black beans | 1 cup | 70 |
| Green beans | 1 cup | 62 |
| Kidney beans | 1 cup | 70 |
| Lima beans | 1 cup | 60 |
| Navy beans | 1 cup | 95 |
| Soy beans | 1 cup | 131 |
| Seafood | ||
| Haddock | 3 oz | 26 |
| Kelp | 1 tbsp | 155 |
| Nori | 3.5 oz | 260 |
| Oysters | 3 oz | 106 |
| Pink Salmon with bones | 3 oz | 167 |
| Sardines with bones | 3 oz | 372 |
| Scallops | 10 pcs | 280 |
| Shrimp | 3 oz | 74 |
| Dairy | ||
| Buttermilk | 1 cup | 288 |
| Cheddar cheese | 2 oz | 408 |
| Cottage cheese (full fat) | 1 cup | 126 |
| Human milk | 80 | |
| Milk, skim | 1 cup | 296 |
| Milk, whole | 1 cup | 288 |
| Monterey Jack cheese | 2 oz | 424 |
| Yogurt (low fat) | 8 oz | 245 |
| Yogurt (whole milk) | 8 oz | 212 |
| Other good calcium sources | ||
| Blackstrap molasses | 1 tbsp | 137 |
| Bones
** (thigh bones of chicken, marrow) |
250-300 | |
| Carrots | 1 cup | 51 |
| Okra | 1 cup | 147 |
| Soy milk | 1 cup | 50 |
| Tofu | 3.5 oz | 128 |
*Green leafy vegetables that contain oxalic acid should not be considered good calcium foods, even though they might contain large amounts of calcium. The oxalic acid in vegetables such as spinach, parsley, beet greens, and purslane limits the calcium absorption from these foods.
**Bones must be well-cooked to extract calcium.
To understand the full nutritional picture, visit our guide to bone-building nutrition essentials.
