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Sources of Calcium

Calcium helps build strong bones and teeth, and is needed for the body's cells to function properly. There are many simple ways to boost the amount of calcium in your diet, simply do the math and see how easily it adds up. Even if you don't eat dairy foods (the most common sources of calcium) there are many other calcium-rich alternatives. *If you feel that you are unable to meet your calcium requirements, speak to a doctor or dietitian about taking a calcium supplement.

Calcium Boosters Amount
More than 300 mg of calcium
Cow’s milk, Goat’s milk 1 cup
Firm cheeses: Brick, Cheddar, Colby 50 g
Calcium-fortified soy or rice milk 1 cup
Reconstituted dry milk powder 1 cup
Evaporated milk ½ cup
Calcium-fortified orange juice 1 cup
Sardines with bones 8 pieces
200 to 300 mg of calcium
Processed Cheese Slices 2
Parmesan Cheese, grated 3 Tbsp
Plain yogurt ¾ cup
Canned salmon with bones ½ a can
100 to 200 mg of calcium
Cottage cheese ¾ cup
Frozen yogurt ½ cup
Baked beans, canned 1 cup
Soy beans, cooked 1 cup
Blackstrap molasses 1 tbsp
Bok Choy 1 cup
50 to 100 mg of calcium
Broccoli, cooked 1 cup
Red and white kidney beans, cooked 1 cup
Ice Cream, all types ½ cup
Orange 1 medium
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