Diet & Health
Calcium-Rich Food List
Because calcium is an important part of your bone health, we’re providing a list of calcium-rich foods to help with your grocery shopping. The recommended daily intake is 1,000 mg for men ages 50-70 years old, and 1,200 mg for women over 50 years old and men over 70 years old.
|Collard Greens, frozen||8 oz||360 mg|
|Broccoli Rabe||8 oz||200 mg|
|Kale, frozen||8 oz||180 mg|
|Soy Beans, green, boiled||8 oz||175 mg|
|Bok Choy, cooked, boiled||8 oz||160 mg|
|Figs, dried||2 figs||65 mg|
|Broccoli, fresh, cooked||8 oz||60 mg|
|Oranges||1 whole||55 mg|
|Sardines, canned with bones||3 oz||325 mg|
|Salmon, canned with bones||3 oz||180 mg|
|Shrimp, canned||3 oz||125 mg|
|Almond Milk, Rice Milk, or Soy Milk, fortified||8 oz||300 mg|
|Orange Juice and Other Fruit Juices, fortified||8 oz||300 mg|
|Tofu, prepared with calcium||4 oz||205 mg|
|Waffle, frozen, fortified||2 pieces||200 mg|
|Oatmeal, fortified||1 packet||140 mg|
|English Muffin, fortified||1 muffin||100 mg|
|Cereal, fortified||8 oz||100-1,000 mg|
|Ricotta, part-skim||4 oz||335 mg|
|Yogurt, plain, low-fat||6 oz||310 mg|
|Milk, skim, low-fat, whole||8 oz||300 mg|
|Yogurt with Fruit, low-fat||6 oz||260 mg|
|Mozzarella, part-skim||1 oz||210 mg|
|Cheddar||1 oz||205 mg|
|Yogurt, Greek||6 oz||200 mg|
|American Cheese||1 oz||195 mg|
|Feta Cheese||4 oz||140 mg|
|Cottage Cheese, 2%||4 oz||105 mg|
|Frozen Yogurt, vanilla||8 oz||105 mg|
|Ice Cream, vanilla||8 oz||85 mg|
|Parmesan||1 tbsp||55 mg|
|Mac & Cheese, frozen||1 package||325 mg|
|Pizza, cheese, frozen||1 serving||115 mg|
|Pudding, chocolate, prepared with 2% milk||4 oz||160 mg|
|Beans, baked, canned||4 oz||160 mg|
*The calcium content listed for most foods is estimated and can vary due to multiple factors. Check the food label to determine how much calcium is in a particular product.
Source: Adapted from National Osteoporosis Foundation
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