[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/betterbones.com\/bone-nutrition\/fact-charts-calcium\/#Article","mainEntityOfPage":"https:\/\/betterbones.com\/bone-nutrition\/fact-charts-calcium\/","headline":"Calcium rich foods","name":"Calcium rich foods","description":"Print PDF eBook Facebook Twitter Gmail LinkedIn Pinterest 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 […]","datePublished":"2014-07-11","dateModified":"2026-04-22","author":{"@type":"Person","@id":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/#Person","name":"Dr. Susan E. Brown, PhD","url":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/","identifier":72,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"Center for Better Bones","logo":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","width":150,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2019\/01\/osteoporosis-blog.jpg","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2019\/01\/osteoporosis-blog.jpg","height":512,"width":1024},"url":"https:\/\/betterbones.com\/bone-nutrition\/fact-charts-calcium\/","about":["Bone Nutrition"],"wordCount":220,"keywords":["calcium"],"articleBody":" Print PDF eBook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFacebook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTwitter\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGmail\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLinkedIn\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPinterest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBest Food Sources of CalciumCalcium is an important bone builder. The current government recommended adequate intake for adults is between 1,000 and 1,200 mg\/day.FoodPortion sizeCalcium (mg)Green Leafy Vegetables* (fresh cooked)Bok Choy1 cup74Broccoli1 cup140Collards1 cup300Dandelion greens1 cup252Kale1 cup160Mustard greens1 cup193Turnip greens1 cup252Dried Beans (cooked)Black beans1 cup70Green beans1 cup62Kidney beans1 cup70Lima beans1 cup60Navy beans1 cup95Soy beans1 cup131SeafoodHaddock3 oz26Kelp1 tbsp155Nori3.5 oz260Oysters3 oz106Pink Salmon with bones3 oz167Sardines with bones3 oz372Scallops10 pcs280Shrimp3 oz74DairyButtermilk1 cup288Cheddar cheese2 oz408Cottage cheese (full fat)1 cup126Human milk80Milk, skim1 cup296Milk, whole1 cup288Monterey Jack cheese2 oz424Yogurt (low fat)8 oz245Yogurt (whole milk)8 oz212Other good calcium sourcesBlackstrap molasses1 tbsp137Bones** (thigh bones of chicken, marrow)250-300Carrots1 cup51Okra1 cup147Soy milk1 cup50Tofu3.5 oz128*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."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Bone Nutrition","item":"https:\/\/betterbones.com\/bone-nutrition\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"Calcium rich foods","item":"https:\/\/betterbones.com\/bone-nutrition\/fact-charts-calcium\/#breadcrumbitem"}]}]