Dietary Food Sources for Calcium

Milk and dairy products are common sources of Calcium

Non-Dairy Food Sources of Calcium

Both calcium content and bioavailability should be considered when selecting dietary sources of calcium. Some plant foods have calcium that is well absorbed, but the large quantity of plant foods that would be needed to provide as much calcium as in a glass of milk may be unachievable for many. I have on purpose excluded calcium fortified foods.

The AI for adults (19 to 50) is 1,000 mg/day.

Food, Standard	Serving	Calcium (mg)	Calories
Sardines, Atlantic, in oil, drained	3 oz	325	177
Tofu, firm, prepared with nigari	½ cup	253	88
Pink salmon, canned, with bone	3 oz	181	118
Collards, cooked from frozen	½ cup	178	31
Molasses, blackstrap	1 Tablespoon	172	47
Okra, cooked from frozen	½ cup	88	26
Spinach, cooked from frozen	½ cup	146	30
Turnip greens, cooked from frozen	½ cup	124	24
Ocean perch, Atlantic, cooked	3 oz	116	103
Cowpeas, cooked	½ cup	106	80
Soybeans, green, cooked	½ cup	130	127
Soybeans, mature, cooked	½ cup	88	149
Kale, cooked from frozen	½ cup	90	20
Blue crab, canned	3 oz	86	84
Beet greens, cooked from fresh	½ cup	82	19
Clams, canned	3 oz	78	126
Dandelion greens, cooked from fresh	½ cup	74	17
Rainbow trout, farmed, cooked	3 oz	73	144

Foods Dairy	Amount	Calcium (mg)	Calories
Milk - Whole	1 Cup	276	146
Milk - 2% reduced fat	1 Cup	285	122
Milk - 1% low-fat	1 Cup	290	102
Milk - Fat-free (skim)	1 Cup	306	83
Buttermilk, low-fat	1 Cup	284	98
Yogurt - whole milk (8 g protein)	1 Cup	275	138
Yogurt - low-fat (12 g protein)	1 Cup	415	143
Yogurt - non-fat (13 g protein)	1 Cup	452	127
Ricotta cheese, whole milk	½ cup	255	214
Ricotta cheese, part skim	½ cup	335	170

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Dietary Food Sources for Calcium

Non-Dairy Food Sources of Calcium

Food, Standard

Serving

Calcium (mg)

Calories

Foods Dairy

Amount

Calcium (mg)

Calories