Calcium is an essential mineral vital for numerous bodily functions, including maintaining strong bones and teeth, muscle function, nerve transmission, and blood clotting. Ensuring adequate calcium intake through diet is crucial for overall health. While dairy products are often highlighted as primary sources of calcium, a variety of other nutrient-dense foods can contribute significantly to your daily calcium needs. This guide explores diverse Food Sources Of Calcium, presenting options beyond dairy and highlighting the calcium content in smaller, manageable portions.
Dairy and Fortified Soy Alternatives for Calcium
Dairy products are well-known for their calcium richness. Options like yogurt, milk, and cheese provide substantial amounts of calcium per serving. For those who prefer or require dairy-free alternatives, fortified soy beverages offer a comparable calcium content. These fortified options are excellent for individuals seeking plant-based calcium sources without compromising on nutritional value.
| FOOD | SMALLER PORTION | CALORIES | CALCIUM (mg) |
|---|---|---|---|
| Yogurt, plain, nonfat | 4 ounces | 69 | 244 |
| Yogurt, plain, low fat | 4 ounces | 77 | 224 |
| Kefir, plain, low fat | 1/2 cup | 52 | 159 |
| Milk, low fat (1 %) | 1/2 cup | 51 | 153 |
| Soy beverage (soy milk), unsweetened | 1/2 cup | 40 | 151 |
| Yogurt, soy, plain | 4 ounces | 75 | 150 |
| Milk, fat free (skim) | 1/2 cup | 42 | 149 |
| Buttermilk, low fat | 1/2 cup | 49 | 142 |
| Yogurt, Greek, plain, low fat | 4 ounces | 83 | 131 |
| Yogurt, Greek, plain, nonfat | 4 ounces | 67 | 125 |
| Cheese, reduced, low, or fat free (various) | 1/2 ounce | ~20-50 | ~40-160 |
Calcium-Rich Vegetables
Beyond dairy, a wide array of vegetables can contribute to your calcium intake. Leafy green vegetables, in particular, are notable sources of calcium. Incorporating cooked greens like lambsquarters, nettles, and mustard spinach into your diet can significantly boost your calcium levels. While the calcium content per portion may be lower compared to dairy, the variety and overall nutritional benefits of vegetables make them an important part of a calcium-rich diet.
| FOOD | SMALLER PORTION | CALORIES | CALCIUM (mg) |
|---|---|---|---|
| Lambsquarters, cooked | 1/2 cup | 29 | 232 |
| Nettles, cooked | 1/2 cup | 19 | 214 |
| Mustard spinach, cooked | 1/2 cup | 15 | 142 |
| Amaranth leaves, cooked | 1/2 cup | 14 | 138 |
| Collard greens, cooked | 1/2 cup | 32 | 134 |
| Spinach, cooked | 1/2 cup | 21 | 123 |
| Nopales, cooked | 1/2 cup | 11 | 122 |
| Taro root, cooked | 1/2 cup | 30 | 102 |
| Turnip greens, cooked | 1/2 cup | 15 | 99 |
| Bok choy, cooked | 1/2 cup | 12 | 93 |
| Jute, cooked | 1/2 cup | 16 | 92 |
| Kale, cooked | 1/2 cup | 22 | 89 |
| Mustard greens, cooked | 1/2 cup | 18 | 83 |
| Beet greens, cooked | 1/2 cup | 20 | 82 |
| Pak choi, cooked | 1/2 cup | 10 | 79 |
| Dandelion greens, cooked | 1/2 cup | 18 | 74 |
Protein Foods Contributing Calcium
Certain protein-rich foods also offer a good source of calcium. Tofu prepared with calcium sulfate is a standout plant-based protein option high in calcium. Canned sardines and salmon, especially when consumed with bones, provide a significant calcium boost along with the benefits of omega-3 fatty acids and protein. Even tahini, or sesame butter, contributes a notable amount of calcium in a small serving.
| FOOD | SMALLER PORTION | CALORIES | CALCIUM (mg) |
|---|---|---|---|
| Tofu, raw, regular, calcium sulfate | 1/4 cup | 47 | 217 |
| Sardines, canned | 1 ounce | 59 | 108 |
| Salmon, canned, solids with bone | 1 ounce | 39 | 60 |
| Tahini (sesame butter or paste) | 1 teaspoon | 31 | 51 |
Fruit and Other Calcium Sources
While fruits are not typically considered primary calcium sources, fortified fruit juices like grapefruit and orange juice can be excellent contributors, offering a flavorful way to increase calcium intake. Additionally, fortified almond and rice beverages present further non-dairy options for obtaining calcium through commonly consumed drinks.
| FOOD | SMALLER PORTION | CALORIES | CALCIUM (mg) |
|---|---|---|---|
| Grapefruit juice, 100%, fortified | 1/2 cup | 47 | 175 |
| Orange juice, 100%, fortified | 1/2 cup | 59 | 175 |
| Almond beverage (almond milk), unsweetened, fortified | 1/2 cup | 18 | 221 |
| Rice beverage (rice milk), unsweetened, fortified | 1/2 cup | 57 | 142 |
Conclusion
Achieving adequate calcium intake is readily attainable by incorporating a variety of these food sources into your daily diet. From dairy and fortified alternatives to vegetables, protein foods, and fortified juices, a diverse and balanced dietary approach ensures you receive the necessary calcium for maintaining optimal health. Remember to consider nutrient-dense options and smaller portion sizes to manage calorie intake while maximizing calcium consumption.
Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
