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What Type of Foods Contain Calcium?

Calcium is the most abundant mineral in the human body and is necessary for a variety of functions, including muscle contraction, blood vessel function, the production of hormones and enzymes, and the transmission of impulses throughout the nervous system. In addition, calcium is necessary for building strong bones and teeth, with the majority of bone formation occurring in childhood. However, bone is constantly depositing and reabsorbing calcium throughout adulthood and into old age.

Since the body does not form calcium on its own, it must get the recommended daily intake through nutrition or supplementation. Fortunately, most dairy products and several other readily available foods contain large amounts of this vital mineral.

  1. Recommended Intake

    • The Food and Nutrition Board (FNB) established adequate intake (AI) recommendations for the amounts of calcium required to maintain adequate rates of calcium retention and bone health in healthy people.

      The AI for calcium for children ages birth to 6 months is 210 mg; from 7 to 12 months the AI is 270 mg; from 1 to 3 years, 500 mg; from 4 to 8 years, 800 mg; from 9 to 18 years, 1,300 mg; from 19 to 50, 1,000 mg; and from 50 years on, 1,200 mg. The upper limit of calcium intake should not exceed 2,500 mg. per day.

    Dairy Sources

    • The highest amounts of calcium can be found in dairy foods. Plain, low-fat yogurt is the highest in calcium, with 415 mg per 8 oz. serving, followed by cheddar cheese with 306 mg in 1.5 oz. Nonfat milk has 302 mg in 8 oz., reduced fat milk has 297 mg in 8 oz., whole milk has 291 mg in 8 oz., buttermilk has 285 in 8 oz., mozzarella cheese has 275 in 1.5 oz., low-fat fruit yogurt has between 245 to 384 mg. in 8 oz., pudding has 153 mg in 1/2 cup, cottage cheese has 138 mg in 1 cup, frozen yogurt has 103 mg in 1/2 cup, and vanilla ice cream has 85 mg in 1/2 cup.

    Nondairy Sources

    • Several other foods contain high amounts of calcium. They are sardines, with a whopping 324 mg in 3 oz., orange juice with 200 to 260 mg per 6 oz., tofu with up to 204 mg per 1/2 cup, salmon with 181 mg in 3 oz., spinach with 120 mg in 1/2 cup, calcium-fortified ready-to-eat cereal has between 100 to 1,000 mg per 1 cup, turnip greens has 99 mg per 1/2 cup, kale has up to 94 mg in 1 cup , and Chinese cabbage has 74 mg in 1 cup.

    Supplements

    • The two main types of supplemental calcium are calcium carbonate, which is 40 percent calcium by weight, and calcium citrate, which is 21 percent calcium. Calcium carbonate is less expensive and convenient, whereas calcium citrate is often more readily absorbed by people with low stomach acid. In order for calcium carbonate to be absorbed, it generally needs to be taken with food, while calcium citrate can be taken on an empty stomach.

      Be aware that as the concentration of calcium goes up, the absorption rate goes down. For that reason, calcium should be taken throughout the day, rather than in one large dose.

    Other Sources

    • Calcium is also found in some medications, such as Tums and Rolaids. These medications also reduce stomach acid, so they are not the first choice for people with normal digestive systems.

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