Here's a list so you can figure out just how much calcium you get in a day.
If you find that you aren't getting nearly enough, try to add some high-calcium foods into your diet. You can also think about taking calcium supplements.
Food | Amount of Calcium in milligrams (mg) |
1 cup of milk | 300 |
6 oz of yogurt | 350 |
1 oz hard cheese (cheddar) | 240 |
2 slices processed cheese | 265 |
1/4 cup cottage cheese | 120 |
1/2 cup soft serve frozen yogurt | 100 |
1/2 cup ice cream | 85 |
1/2 cup tofu | 258 |
1/2 cup pinto beans or chick peas | 40 |
1/4 cup almonds | 95 |
1 Tbsp almond butter | 43 |
Want to see what other foods contain calcium? Then read more
Food | Amount of Calcium in milligrams (mg) |
1 Tbsp sesame seeds | 90 |
1 Tbsp Tahini | 63 |
1/4 cup Brazil nuts or hazelnuts | 55 |
8 medium sardines (canned) | 370 |
3 oz salmon | 180 |
1/2 cup oysters (canned) | 60 |
1/2 cup shrimp (canned) | 40 |
1/2 cup bok choy | 75 |
1 cup kale | 94 |
1 cup broccoli | 178 |
1 cup celery | 54 |
1 cup cooked green beans | 58 |
1 cup cooked butternut squash | 84 |
1 cup cooked sweet potato | 70 |
1 medium naval orange | 56 |
2/3 cup raisins | 53 |
10 medium dried figs | 269 |
1 cup calcium-fortified orange juice | 300 |
1 cup enriched soy milk | 300 |
1 cup enriched rice milk | 300 |
No comments:
Post a Comment