Calcium content of foods

An adequate amount of calcium for optimal bone strength is 1000 to 1500 mg each day. This can be taken by a combination of diet and supplements. The best supplement is chewable calcium carbonate (for example, TUMS). Each regular TUMS contains 200 mg of calcium, and Extra-strength TUMS contains 300mg. They should be taken with food. Here are calcium contents of some foods:

Table of calcium content of foods
SourceServing sizemg calcium
Milk (whole or skim) 8 oz 290
American cheese 1 oz 150
Cheddar cheese 1 oz 200
Parmesan cheese 1 oz 400
Swiss cheese 1 oz 250
Cottage cheese 1/4 cup 50
Ice cream 1/2 cup 110
Yogurt 1 cup 300
Broccoli 1 cup 150
Collards 1 cup 350
Kale 1 cup 200
Tofu 1x2x3" 100
Figs 10 250
Oysters 1 cup 200
Canned salmon with bones 3 oz 150
Canned sardines 8 350
Orange juice with calcium 60z 200

Some foods do not contain very much calcium, despite what you may have heard: Fresh fish, including salmon, does not contain much calcium. (The calcium in the canned fish comes from the bones.) Asparagus, cabbage, corn, carrots, cauliflower, lettuce, peas, or potatoes do not contain much calcium. Beans contain calcium but it doesn't get absorbed very well. Spinach has lots of calcium but it does not get absorbed at all! Eggs do not have calcium, unless you eat the shells!

Learn to read the nutritional labels on food you buy. It's easy for calcium! The U.S. RDA for calcium is 1000mg. The labels give the percentage of this amount. So to calculate the mg of calcium, just add a zero to the number on the label. For example, if a serving contains 15% of the U.S. RDA, it has 150mg of calcium.

Here is a site that gives very detailed nutritional information for a huge variety of foods. The only caveat is that some foods that contain calcium, like spinach, do not allow absorption of the calcium. U.S. Dept. Agriculture

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