Which foods contain calcium?

 Many foods are excellent sources of calcium, providing essential support for your bones and overall health. Here are some top choices, categorized by source:

Dairy:

• Milk: A classic source of easily absorbed calcium, with one cup of cow's milk providing 305mg (24% of the Daily Value).
• Cheese: Packed with calcium and protein, varieties like cheddar (300mg per 100g), parmesan (1,100mg per 100g), and ricotta (350mg per 100g) are great options.
• Yogurt: A delicious and versatile choice, with one cup of plain yogurt offering 419mg (33% DV). Opt for Greek yogurt for even higher calcium content (200mg per 150g).

Leafy greens:

• Kale: This powerhouse green boasts 177mg of calcium per cup cooked (14% DV), along with other vital nutrients.
• Collard greens: A superfood loaded with calcium (268mg per cup cooked, 21% DV) and essential vitamins.
• Spinach: While high in calcium (187mg per cup cooked, 15% DV), its bioavailability is lower due to oxalates. Consume with other calcium sources for better absorption.

Other notable sources:

• Sardines: These small fish are rich in calcium (350mg per 100g), vitamin D, and omega-3 fatty acids.
• Tofu and tempeh: Soy products offer good calcium content (243mg per 100g tofu, 371mg per 100g tempeh), making them good options for plant-based diets.
• Fortified foods: Some plant-based milks, orange juice, and cereals are fortified with calcium, providing easy ways to increase intake.

Remember, a balanced diet with a variety of calcium-rich foods is key to achieving your daily needs. Aim for 1,000mg for adults aged 19-50 and 1,200mg for adults over 51. If you have concerns about your calcium intake or need personalized advice, consult a healthcare professional or registered dietitian.