Foods High In Calcium
Food Sources of Calcium1
Food Group | Item | Amount of Calcium (mg) | Serving size |
|---|---|---|---|
Dairy and alternatives | Cow’s milk* | 333 | 1 cup |
Soy, almond, cashew or rice beverage, enriched | 333 | 1 cup | |
Yogurt* | 183 | 1/2 cup | |
Cheese, cheddar, mozzarella or Swiss | 183 | 25g or 1 slice | |
Cottage cheese | 73 | ½ cup | |
Seafood | Sardine, Atlantic | 405 | 1 can |
Sardine, Pacific | 254 | 1 can | |
Salmon, pink | 208 | 1 can | |
Scallop | 90 | 6 medium cooked | |
Clam, mixed species | 85 | ½ cup cooked | |
Bass | 77 | 75g cooked | |
Pickerel (Walleye) | 106 | 75g cooked | |
Legume and nut | Tofu, firm or extra-firm | 234 | 150g |
White bean | 151 | ¾ cup cooked | |
Soybean | 139 | ¾ cup cooked | |
Navy bean | 98 | ¾ cup cooked | |
Almond, roasted | 93 | ¼ cup | |
Vegetable | Spinach | 258 | 1 cup cooked |
Bok Choy | 168 | 1 cup cooked | |
Swiss chard | 104 | 1 cup cooked | |
Edamame | 98 | 1 cup cooked | |
Acorn squash | 96 | 1 cup cooked |
* Averages were taken among similar products
Recommended Intake of Calcium2
| Age or Subgroup | Recommended Dietary Allowance (RDA)(mg/day) |
|---|---|---|
Infant | 7-12 months | 260 |
Children | 1-3 years | 700 |
4-8 years | 1000 | |
9-12 years | 1300 | |
Females | 14-18 years | 1300 |
19-50 years | 1000 | |
>51 years | 1200 | |
Males | 14-18 years | 1300 |
19-70 years | 1000 | |
>70 years | 1200 |
Reference:
Health Canada. (2008). Nutrient Value of Some Common Foods. Ottawa, ON: Minister of Health
Government of Canada. (2010). Dietary Reference Intake Tables. Ottawa, ON: Canada.ca