Calcium Rich Foods for Osteoporosis – Calcium Sources

calcium rich plant calcium supplements

The recommended daily intake of calcium for adults is 1000 mg per day, but research shows the average American adult is only getting 600 mg of calcium from their food!1-2 If you avoid dairy it is virtually impossible to get adequate Calcium in your diet.

Try to include as many foods rich in calcium in your diet as possible to help prevent osteoporosis, and supplement the shortfall with bio-available AlgaeCal, the world’s only plant-sourced Calcium. Below is a chart of foods high in calcium.

List of Calcium Rich Foods

Food with Calcium
Serving size
Calcium per serving (mg)*
Dairy products
Milk†
1 cup
290-300
Swiss cheese
1 oz (slice)
250-270
Yogurt
1 cup
240-400
American cheese
1 oz (slice)
165-200
Ice cream or frozen dessert
1/2 cup
90-100
Cottage cheese
1/2 cup
80-100
Parmesan cheese
1 Tbs
70
Powdered nonfat milk
1 tsp
50
Other
Sardines in oil (with bones)
3 oz
370
Canned salmon (with bones)
3 oz
170-210
Broccoli
1 cup
160-180
Soybean curd (tofu)
4 oz
145-155
Turnip greens
1/2 cup, cooked
100-125
Kale
1/2 cup, cooked
90-100
Corn bread
2 1/2-in. square
80-90
Egg
1 medium
55
Calcium-fortified food (bread, cereals, fruit juices)‡ 1 serving
Varies

References

  1. Standing Committee on the Scientific Evaluation of Dietary Reference Intakes, Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Washington DC: The National
    Academies Press,1997.
  2. US Department of Agriculture, Continuing Survey of Food Intakes of Individuals, 1994-96


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