The National Osteoporosis Foundation says, "Calcium plays an important role in building stronger, denser bones early in life and keeping bones strong and healthy later in life." Approximately ninety-nine percent of the body's calcium is stored in the bones and teeth.
Dairy products such as milk and cheese, are a well-known source of calcium. Some individuals are allergic to dairy products and even more people are lactose-intolerant, leaving them unable to consume non-fermented dairy products. Others, such as vegans, avoid dairy products for ethical and health reasons. Fortunately, many good sources of calcium exist.
To compare, 1 cup of 2% milk has about 300 mg of calcium. Here are some alternatives, size of one serving, and amount (mg) of calcium in each serving.
|
Food Type
|
Size of one serving |
Amount of Calcium
in each serving (mg) |
|
Fish
|
|
|
|
Oysters
|
1/2 cup |
120 |
|
Pink salmon, canned with bones
|
100 g |
210 |
|
Sardines
|
11 small |
210 |
|
Scallops, steamed
|
7 scallops |
105 |
|
Shrimp, canned
|
1/2 cup |
75 |
|
Sockeye salmon, canned with bones
|
100 g
|
230 |
|
|
|
|
|
Fruit
|
|
|
|
Dried figs
|
2 medium |
30 |
|
Orange
|
1 medium |
55 |
|
|
|
|
|
Legumes
|
|
|
|
Chick peas, cooked
|
1/2 cup |
40 |
|
Hummus
|
1/2 cup |
60 |
|
Navy beans, cooked
|
1/2 cup |
60 |
|
Pinto beans, cooked
|
1/2 cup |
40 |
|
Soybeans, cooked
|
1/2 cup |
90 |
|
Tofu
|
1/3 cup |
100 |
|
White beans, cooked
|
1/2 cup |
65 |
|
|
|
|
|
Non-dairy Drink
|
|
|
|
Fortified rice or soy beverage
|
1 cup |
300 |
|
|
|
|
|
Nuts and Seeds
|
|
|
|
Almond butter
|
2 Tablespoons |
85 |
|
Almonds, dry roasted
|
1/4 cup |
90 |
|
Brazil or hazelnuts
|
1/4 cup |
65 |
|
Tahini
|
2 Tablespoons |
125 |
|
Whole sesame seeds
|
2 Tablespoons |
175 |
|
|
|
|
|
Vegetables
|
|
|
|
Beet greens, cooked
|
1/2 cup |
85 |
|
Bok Choy, cooked
|
1/2 cup |
75 |
|
Broccoli, cooked
|
1/2 cup |
35 |
|
Dandelion greens
|
1/2 cup |
55 |
|
Kale, cooked
|
1/2 cup |
100 |
|
Mustanrd greens, cooked
|
1/2 cup |
50 |
|
Okra, cooked
|
1/2 cup |
75 |
|
Parsnips, cooked
|
1/2 cup |
30 |
|
Rutabaga, cooked
|
1/2 cup |
40 |
|
Tomatoes, canned
|
1/2 cup |
35 |
|
Turnip greens, cooked
|
1/2 cup |
95 |
|
Yellow, green, or waxed beans
|
1/2 cup |
55 |
This information is adapted from: Health Files 70, British Columbia Ministry of Health and Ministry Responsible for Seniors, March 2000.
