Calcium for good bone health

Did you know that most of the calcium in your body is found in your bones and teeth?

What is calcium?

Calcium is a vital mineral for health and the most abundant found in your body. You may recognize this nutrient in advertisements for cow’s milk. If that’s the case, then you know that the mineral is important for building strong, healthy bones. Beyond that, calcium is important for blood clotting, muscle contraction, and heartbeat. These are some of the reasons why getting enough calcium from the foods you eat is so important. If your body doesn’t get enough calcium, it can lead to weak bones, low bone density, osteoporosis, and broken bones.

How much calcium do I need?

The recommended daily allowance (RDA) for calcium is different based on your age and gender. The average adult needs about 1,000 mg per day. If you are pregnant, breastfeeding, or in menopause, your needs are slightly higher. Choosing foods high in calcium is a great way to meet this need. Read on for some of these calcium-rich foods.

Food item, serving size, calcium (mg)

Milk

Skim milk, 8 oz, 302

1% milk, 8 oz, 300

Whole, 8 oz, 300

2% milk, 8 oz, 250

Yogurt

Fat Free (with added milk solids), 8 oz, 452

Low-Fat Plain (With Added Milk Solids), 8 oz, 448

Fruit, Low Fat, 8 oz, 345

Frozen, vanilla, soft serve, 1/2 cup, 103

Cheese

Ricotta cheese, part skim, 1/2 cup, 300

Cottage cheese, 1% low-fat, 1 cup, 251

Cheddar cheese, 1 oz, 200

American cheese, 1 oz, 200

Ricotta cheese, whole milk, 1/2 cup, 200

Muenster Cheese, 1 oz, 150

Mozzarella Cheese, Part Skim, 1 oz, 146

Parmesan cheese, grated, 1 tablespoon, 42

Fish and shellfish

Sardines, canned in oil, drained, including bones, 3.75 oz, 351

Salmon, pink, canned, including bones, 3 oz, 212

Canned shrimp, 6 oz, 164

Fruits and vegetables

Orange Juice, Calcium Fortified, 8 oz, 347

Cabbages cooked, drained without salt, raw, 1 cup, 268

Turnip greens, cooked, drained, raw (leaves and stems), 1 cup, 197

Soybeans, ripe, boiled, unsalted, 1 cup, 175

Sunflower seeds, dried, 1 cup, 109

Toasted almonds, 1 oz, 82

Tofu *, 100 g, 76

Bok Choy, raw (Chinese cabbage), 1 cup, 73

Broccoli, cooked, drained and raw, unsalted, 1 cup, 62

Broccoli, cooked, drained with salt, frozen, 1 cup, 60

Orange (navel). 1 integer, 52

Dried figs, 3 pieces, 50

Sesame seeds, grains, roasted, 1 oz, 37

* The calcium content of tofu may vary depending on the processing methods. Tofu processed with calcium salts can have up to 300 mg (milligrams) for every 4 ounces. Often times, the label or manufacturer can provide more specific information. Source: USDA FoodData Central 2020

Try experimenting with different recipes using the calcium-rich foods listed above to keep your meals interesting. For example, eat scrambled tofu one day and enjoy garlic shrimp the next. Your bones and teeth will thank you!