Calcium-Rich Foods

Food
Calcium (mg)
Fortified oatmeal, 1 packet
350
Sardines, canned in oil, with edible bones, 3 oz.
324
Cheddar cheese, 1½ oz., shredded
306
Milk, nonfat, 1 cup
302
Milkshake, 1 cup
300
Yogurt, plain, low-fat, 1 cup
300
Soybeans, cooked, 1 cup
261
Tofu, firm, with calcium, ½ cup
204
Orange juice, fortified with calcium, 6 oz.
200–260 (varies)
Salmon, canned, with edible bones, 3 oz.
181
Pudding, instant (chocolate, banana, etc.) made with 2% milk, ½ cup
153
Baked beans, 1 cup
142
Cottage cheese, 1% milk fat, 1 cup
138
Spaghetti, lasagna, 1 cup
125
Frozen yogurt, vanilla, soft-serve, ½ cup
103
Ready-to-eat cereal, fortified with calcium, 1 cup
100–1,000 (varies)
Cheese pizza, 1 slice
100
Fortified waffles, 2
100
Turnip greens, boiled, ½ cup
99
Broccoli, raw, 1 cup
90
Ice cream, vanilla, ½ cup
85
Soy or rice milk, fortified with calcium, 1 cup
80–500 (varies)

Source: National Institutes of Health's Osteoporosis and Related Bone Diseases National Resource Center


Recipes
Joy Bauer's Hoisin-Glazed Salmon
Hummus
White Lasagna with Mushrooms and Bacon

Steak Salad with Blue Cheese Dressing
Sesame Fried Tofu with Soy-Glazed Broccoli
Broccoli Risotto with Toasted Almonds

Creamy Black Bean Soup
Orange Stir-Fried Chicken with Edamame
Creamy Shrimp Scampi with Angel Hair
Chocolate Pudding Crunch
Three-Cheese Macaroni and Cheese
Chocolate Chip Ice Cream
Grilled Cheese and Cream of Tomato Soup
Recipe Cards

Nutrition
Eat for Strong Bones
Feed Your Bones Right!
Beware: Beverages That Sap Your Bones

8 Sneaky Ways to Get Your Nutrients
Is Your Diet Damaging Your Bones?
The Best-Bone Health Foods—Including Sweet Treats!

How Much Calcium You Need
How Much Vitamin D You Need
Calcium-Rich Food List
Vitamin D-Rich Food List
Bone-Building Food Swaps
How Drinking Tea Can Help Your Bones
Bone-Boosting Meal Plan
Grocery Shopping List

Share |