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Experts Corner

Nutrition

Sources of Calcium
By Mediconsult's Nutrition Services

Q. Which are the best sources of calcium?

A. Since human beings cannot synthesize calcium, it must be obtained from the diet. Calcium food sources include milk and milk products, canned salmon and sardines (with bones), dark green leafy vegetables, calcium-precipitated tofu, legumes (dried beans) and cheese. Adequate Vitamin D is essential for calcium absorption and regulation. During pregnancy, increased estrogen production also aids in calcium absorption helping to prevent deficiency.

RDA's for adults 1000-1200 mg
THE BEST SOURCES OF CALCIUM
Food Amount Milligrams
Milk, evaporated skim 1 cup 580
Sardines, with bones 3 ounces 372
Collard greens, cooked 1 cup 355
Yogurt 1 cup 272
Turnip greens, cooked 1 cup 252
Calcium-fortified fruit juice 1 cup 300
Milk, skim or 1% 1 cup 246
Milk, whole 1 cup 238
Buttermilk 1 cup 232
Salmon, with bones 3 ounces 167
Cottage cheese 1/2 cup 160
Broccoli 1 stalk 158
Almonds 2 ounces 132
Cheese, cheddar 1 cubic inch 129
Tofu 3.5 ounces 128
Tortilla, corn 1 120
Kidney beans 1 cup 115
Black beans 1 cup 105

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