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 |
