Calcium Rich Foods for Osteoporosis – Calcium Sources
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
|
AlgaeCal Plus Calcium
|
To find out how much calcium you are getting from your diet try our bone health calculator If you are not getting enough calcium in your diet, you may need calcium supplementation. Learn more about AlgaeCal calcium supplement. |
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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