What Are Some Good Sources of Calcium?


Quick Answer

Calcium is found in high concentrations in most dairy products, including cheese, yogurt and milk, as well as leafy-green vegetables, such as broccoli and turnip greens. Soybeans, calcium-fortified cereals and calcium-fortified milk alternatives such as soy and almond milk also contain significant amounts of calcium.

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Full Answer

Cheese is one of the most concentrated sources of dietary calcium. For example, one ounce of low-fat mozzarella cheese contains about 269 milligrams of calcium -- 27 percent of an average person's daily recommended intake. A 1-cup serving of partly skimmed milk contains even more calcium, with 306 milligrams or 31 percent of the recommended daily intake.

Calcium is also found in non-dairy foods such as leafy-green vegetables. One cup of chopped watercress contains 41 milligrams of calcium. Curly kale and turnip greens are also good sources of calcium, containing 14 percent and 10 percent of the recommended daily intake, respectively. Okra, broccoli and green snap beans are sources of calcium. One cup of okra contains 124 milligrams of calcium, 1 cup of broccoli contains 43 milligrams and 1 cup of snap beans contains 41 milligrams.

Some foods that do not contain calcium naturally are fortified with calcium in the manufacturing process. Packaged cereal brands such as Total, Raisin Bran and Corn Flakes have high amounts of added calcium. Fortified tofu and soymilk are also good sources of calcium.

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