Combined with Citracal® supplementation, these exercises were clinically proven to significantly improve bone mineral density.
Learn about this "silent disease" and what you can do to improve your bone health.
As you probably know, dairy products are excellent sources of calcium. Canned salmon (with bones), tofu, broccoli and almonds are also good natural dietary sources of calcium.
Many green, leafy vegetables are high in calcium, but it is important to note that not all dark green vegetables are rich in absorbable calcium. For example, spinach, beet greens and Swiss chard are high in calcium, but their high levels of oxalate bind calcium and reduce its absorption. While these vegetables may help meet calcium needs, most people will need other good calcium sources or supplementation.
| Food | Serving |
Calcium (mg) |
|---|---|---|
| Milk | ||
| Milk (skim) | 8 oz | 306 |
| Milk (low-fat, 1%) | 8 oz | 290 |
| Milk (whole) | 8 oz | 276 |
| Low-fat chocolate milk | 8 oz | 273 |
| Yogurt | ||
| Nonfat yogurt | 8 oz | 452 |
| Low-fat yogurt | 8 oz | 415 |
| Frozen yogurt | ½ cup | 103 |
| Cheese | ||
| Goat cheese (hard) | 1 oz | 254 |
| Part-skim mozzarella | 1 oz | 207 |
| Cheddar cheese | 1 oz | 204 |
| Low-fat cottage cheese | 1 cup | 155 |
| Feta cheese | 1 oz | 140 |
| Fish | ||
| Sardines with bones | 3 oz | 325 |
| Canned salmon with bones | 3 oz | 181 |
| Vegetables | ||
| Collards (frozen, chopped) | 1 cup | 357 |
| Turnip greens (cooked, frozen) | 1 cup | 249 |
| Okra (cooked) | 1 cup | 176 |
| Spinach (cooked, frozen) | 1 cup | 291 |
| Other | ||
| Vegetable lasagna | 1 piece | 450 |
| Calcium-fortified orange juice | 1 cup | 300 |
| Cheese pizza | 2 slices | 222 |
| Chocolate pudding | ½ cup | 159 |
| Vanilla ice cream | ½ cup | 85 |
| Almonds | ½ cup | 162 |
| Soybeans (edamame) | ½ cup | 197 |
| Tofu | ¼ block | 163 |
| Chickpeas | 1 cup | 105 |
| Egg | 1 whole/cooked | 55 |
Calcium content data derived from USDA National Nutrient Database for Standard Reference, Release 19.
Approximation. Actual calcium content is subject to manufacturing, preparation, and natural variation.
