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Sources of Calcium in Food

Calcium is a mineral that is important for building and maintaining strong bones. Eating a well-balanced diet can ensure you get enough of this important mineral. Many different delicious natural foods are good sources of calcium.

  1. Dairy Products

    • Milk, yogurt, cheese and other dairy products are all good sources of calcium. Of these, yogurt has the most, according to the USDA. There are 452 mg of calcium in one 8 oz container.

    Cereals

    • Fortified cereals are high in calcium with anywhere from 250 to 1000 mg of calcium per 1 oz serving. Check the box for the calcium content of specific cereals.

    Soy Products

    • Soy beverages are often fortified with added calcium. Tofu and other soy products also have high natural calcium content.

    Fish

    • Canned salmon and canned sardines are high in calcium. Sardines are whole canned fish that have high amounts of calcium in their bones. Canned salmon with bones is also a good source of calcium.

    Greens

    • Dark green leafy vegetables such as spinach, turnip greens and kale are high in calcium. Dandelion greens, beet greens and collards also provide a good source of calcium.

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