Calcium-rich foods

On November 16, 2009, in General Nutrition, Minerals, by Andrea

Tip:  Want to know how much calcium is in that thing you’re about to eat?  Take a gander at the nutrition label.  The percentage of calcium is based on a 1000mg being the daily value.  This means, you can add a zero to the percentage and this becomes the actual milligrams of calcium in the product.

Nutrition label

Nutrition label

In this instance, there would be 200mg of calcium in this product.

Breads, grains, & cereals

TOTAL Protein cereal, 1/2 c     100mg
Instant Oatmeal (1 pkt) made with 1/2c milk     216mg
TOTAL Corn Flakes cereal, 1/2c     384mg
Cream of Wheat cereal (1/2c) made with 1/2c milk     227mg
Whole Wheat Bread (1 slice)     25mg

Milk and Dairy

Milk (8oz)     300mg
Soy Milk Calcium Fortified (8oz)     300mg
Lite Yogurt (6oz)     200mg
Powdered Nonfat Milk (1 TBSP)     100mg
American Cheese (1oz)     160mg
Ricotta Cheese (1/4c)     167mg
Cheddar Cheese (1oz)     200mg
Cottage Cheese (1/2c)     50mg
Mozzarella Cheese, String Cheese (1oz)     150mg

Meat & Meat Substitutes

Salmon, canned with bones (1oz)     56mg
Soybeans, cooked (1/4c)     65mg
Almonds (24nuts or 1oz)     75mg
Tofu, calcium-fortified (4oz)     140-250mg
Kidney, Lima, or Navy Beans (1/2c)     25mg
Eggs (1)     25mg


Orange (1 medium)     50mg
Calcium-fortified orange juice (6oz)     200mg


Turnip Greens (1/2c)     75mg
V-8 Juice Bone Health (8oz)     300mg
Spinach, cooked (1/2c)     150mg
Broccoli, cooked (1/2c)     25mg
Carrots, raw (1/4c)     25mg

Important note about calcium-fortified foods from the National Dairy Council:

Calcium Bioavailability. The bioavailability of calcium from calcium-fortified foods is another consideration. In general, calcium absorption is most efficient when consumed in doses of 500mg or less (5,50). Some well-known brands of cereal are fortified with calcium levels as high as 600 and 1,000mg/cup. A serving of these cereals with 1/2 cup of milk provides either 750 or 1,100mg of calcium. Calcium absorption from this high intake consumed at a single time islikely to be lower than multiple calcium intakes of 500mg or less.

A variety of calcium salts are used to fortify foods and beverages. Although the bioavailability of calcium from various salts is similar to that from milk (23,51), calcium bioavailability from calcium-fortified foods may differ from that expected. For example, calcium-fortified soy beverage is not comparable to cow’s milk as a source of calcium, according to a recent study (52). Becauses soy beverages naturally contain very little calcium (i.e., about 10mgper serving), they are often fortified with calcium, although the amountis not regulated and levels can vary from 80 to 500mg calcium per serving(52). In a study of 16 healthy men, the calcium from soy beverage was absorbed at only 75% the efficiency of calcium from cow’s milk. Sixtypercent more calcium (i.e., 500mg per serving) was needed in soy beverages for calcium absorptionto be comparable to that from cow’s milk (i.e., 300mg per serving) (52).

The bioavailability of calcium in calcium-fortified foods may be influenced by the presence of inhibitors such as phytic acid in certain foods (23,53). Phytic acidcan significantly reduce calcium bioavailability in calcium-fortified breads and cereals.

Related Posts with Thumbnails

Leave a Reply