We all understand the crucial role calcium plays in maintaining strong bones and healthy teeth. While dairy products like milk are often highlighted as primary sources, the good news is that a wide array of delicious and diverse foods can significantly contribute to your daily calcium intake. If you’re looking to boost your calcium consumption beyond traditional dairy, or if you’re simply curious about other options, this guide to Calcium Heavy Foods is for you.
Leafy Greens: A Plant-Powered Calcium Boost
Vegetables, particularly leafy greens, are surprisingly rich in calcium. Incorporating these into your meals is a fantastic way to increase your calcium intake naturally.
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Collard greens, cooked: A single cup of cooked collard greens delivers a substantial 266mg of calcium. These greens are versatile and can be steamed, sautéed, or added to soups and stews.
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Alt Text: Steaming bowl of cooked collard greens, a calcium heavy food. -
Kale, cooked: Another excellent choice, cooked kale provides 179mg of calcium per cup. Enjoy kale in salads, smoothies, or as a side dish.
Alt Text: Sautéed kale in a pan, highlighting its calcium content.
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Bok Choy, cooked: This mild-flavored cabbage offers 160mg of calcium per cooked cup. Bok choy is delicious in stir-fries and soups.
Alt Text: Stir-fried bok choy, a source of calcium from vegetables.
Other notable vegetable sources include cooked broccoli rabe (100mg per cup) and fresh cooked broccoli (60mg per cup). Even soybeans contribute a significant 175mg of calcium per cooked cup.
Seafood Selections: Calcium from the Sea
Seafood is not only a great source of protein and omega-3 fatty acids, but certain types are also surprisingly high in calcium.
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Sardines, canned with bones: These small fish are a calcium powerhouse, delivering a remarkable 325mg per 3-ounce serving, thanks to their edible bones.
Alt Text: Open can of sardines in olive oil, showcasing calcium heavy seafood.
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Salmon, canned with bones: Similar to sardines, canned salmon with bones provides a good amount of calcium, approximately 180mg per 3-ounce serving.
Alt Text: Flaked canned salmon with bones, highlighting its calcium content.
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Shrimp, canned: While not as high as sardines or salmon, canned shrimp still offers a decent 125mg of calcium per 3-ounce serving.
Dairy Delights: Traditional Calcium Sources
Dairy products are well-known for their calcium content and remain excellent choices.
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Ricotta, part-skim: This cheese is a calcium champion, offering 335mg per 4-ounce serving.
Alt Text: Creamy part-skim ricotta cheese in a bowl, a dairy source of calcium.
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Yogurt, plain, low-fat: A 6-ounce serving of plain, low-fat yogurt provides around 310mg of calcium.
Alt Text: Plain low-fat yogurt in a bowl, a common calcium rich dairy food.
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Milk (skim, low-fat, whole): An 8-ounce glass of milk, regardless of fat content, delivers approximately 300mg of calcium.
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Alt Text: Refreshing glass of milk, a classic source of calcium.
Other dairy options include mozzarella, cheddar, Greek yogurt, feta cheese, and even smaller amounts in cottage cheese, frozen yogurt, ice cream, and parmesan.
Fortified Foods: Boosting Calcium Intake
Many foods are now fortified with calcium, offering convenient ways to increase your intake.
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Fortified Milk Alternatives (Almond milk, rice milk, soy milk): These plant-based milks are often fortified to match or even exceed the calcium content of cow’s milk, ranging from 300-450mg per 8-ounce serving.
Alt Text: Shelves of fortified almond milk, soy milk and rice milk, highlighting calcium fortification.
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Fortified Orange Juice and Fruit Juices: Fortified juices can provide around 300mg of calcium per 8-ounce serving.
Alt Text: Glass of orange juice, indicating calcium fortification in fruit juices.
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Fortified Cereals, Oatmeal, English Muffins, Waffles: Many breakfast staples are fortified with calcium, offering varying amounts from 100-200mg per serving.
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Tofu, prepared with calcium: Tofu processed with calcium salts can be a good source, providing around 205mg per 4-ounce serving.
Other Calcium-Rich Options
Beyond the main categories, some other foods contribute to your calcium intake.
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Figs, dried: Dried figs offer a sweet treat and provide 65mg of calcium in just two figs.
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Baked beans, canned: A 4-ounce serving of canned baked beans contains approximately 160mg of calcium.
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Pudding, chocolate, prepared with 2% milk: A 4-ounce serving can provide around 160mg of calcium.
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Mac & Cheese, frozen: A single package of frozen mac & cheese can contain a significant 325mg of calcium.
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Pizza, cheese, frozen: A serving of frozen cheese pizza provides around 115mg of calcium.
Remember that calcium content can vary, so always check food labels for precise information. By incorporating a variety of these calcium heavy foods into your diet, you can ensure you’re meeting your daily calcium needs for strong and healthy bones!
