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What are some foods high in calcium?
Dietary calcium is the best type of calcium you can take. But what are the best types of food that you can include in your day to day meals? Healthalicious compiled these stats on the top ten foods you can add to your diet for a daily hit of the right kind of nutrients.
#1: Dark Leafy Greens (Watercress)
| Calcium in 100g (Raw) | 1 Cup Chopped (34g) | 10 Sprigs (25g) |
| 120mg (12% DV) | 41mg (8% DV) | 30mg (3% DV) |
Other Greens High in Calcium (%DV per cup, chopped, raw): Curly Kale (14%), Dandelion Greens (10%), Turnip Greens (10%), Arugula (6%), and Collards (5%).
#2: Low Fat Cheese (Mozzarella Nonfat)
| Calcium in 100g | 1 Cup Shredded (113g) | 1 Ounce (28g) |
| 961mg (95% DV) | 1086mg (109% DV) | 269mg (27% DV) |
Other Cheeses High in Calcium (%DV per ounce): Reduced Fat Parmesan (31%), Low Fat Swiss (27%), Fat Free Cheddar (25%), Fat free American (22%), Full Fat (Regular) Swiss (22%), Full Fat (Regular) Cheddar (19%), Whole Milk (Regular) Mozzarella (14%).
#3: Low Fat Milk & Yogurt (Low-Fat Yogurt)
| Calcium in 100g | 1 Cup (245g) | 1/2 Cup (123g) |
| 183mg (18% DV) | 448mg (45% DV) | 224mg (23% DV) |
Other Dairy High in Calcium (%DV per cup): Non-fat yogurt (49%), Whole (Full-Fat) Yogurt (30%), Non-Fat Milk (31%), Low-Fat Milk (30%), Whole (Full-Fat) Milk (28%).
#4: Chinese Cabbage (Pak Choi, Bok Choy)
| Calcium in 100g (Raw) | 1 Cup Shredded (70g) | 1 Head (840g) |
| 105mg (11% DV) | 74mg (7% DV) | 882mg (88% DV) |
Other Cabbage (%DV per cup cooked): Green Cabbage Cooked (4% DV), Red Leaf Cabbage Cooked (3% DV).
#5: Fortified Soy Products (Tofu)
| Calcium in 100g | 1 Cup (248g) | 1/2 Cup (124g) |
| 350mg (35% DV) | 868mg (86% DV) | 434mg (43% DV) |
Other Fortified Soy Products High in Calcium (%DV per cup): Nonfat Soy Milk with added Calcium (25%), Unsweetened Soy Milk with added Calcium (25%).
#6: Okra (Cooked)
| Calcium in 100g | 1 Cup Sliced (160g) | 8 Pods (85g) |
| 77mg (8% DV) | 124mg (12% DV) | 65mg (7% DV) |
#7: Broccoli
| Calcium in 100g | 1 Cup Chopped (91g) | 1 Cup Cooked (156g) |
| 47mg (5% DV) | 43mg (4% DV) | 62mg (6% DV) |
One cup of cooked broccoli, boiled in water contains just 54 calories.
#8: Green Snap Beans
| Calcium in 100g (Raw) | 1 Cup Raw (110g) | Per Cup Cooked (125g) |
| 37mg (4% DV) | 41mg (4% DV) | 55mg (6% DV) |
One cup of cooked green snap beans, boiled in water contains just 44 calories.
#9: Almonds
| Calcium in 100g | 1 Cup Whole (143g) | 1 Ounce (28g) |
| 264mg (26% DV) | 378mg (38% DV) | 74mg (7% DV) |
A one ounce (28g) serving of almonds, which is about 23 kernels, contains 161 calories.
#10: Fish Canned (Sardines, in Oil, with Bones)
| Calcium in 100g | 1 Cup Drained (149g) | 1 Ounce (28g) |
| 383mg (38% DV) | 569mg (57% DV) | 107mg (11% DV) |
Other Canned Fish High in Calcium (%DV per ounce serving): Pink Salmon (8%), Anchovies (6%) and Shrimp (4%).