Rethinking Calcium: Bone Health or Heartache?

Sandra A. Fryhofer, MD


October 25, 2010

In This Article

Dietary Calcium Intake: Start With Dairy

If the goal is to consume 1000 mg calcium daily and you take in 3 servings of dairy and soy, you're almost there. For example:[8]

  • Milk (1 cup [8 oz]): 300 mg calcium

  • Plain low-fat yogurt (1 cup [8 oz]): 400 mg

  • Cheese (1 oz of cheddar or mozzarella): 200 mg

  • Calcium-fortified soy milk (1 cup [8 oz]) 400 mg

Dietary Calcium Intake: Beyond Dairy

Encourage patients to go beyond dairy and incorporate vegetables, fruits, legumes, grains, nuts and seeds, and fish as dietary calcium sources. (Table).

Table. Nondairy Sources of Dietary Calcium[8]

Vegetables Acorn squash (1 cup): 90 mg
Arugula (1 cup): 125 mg
Broccoli (1 cup): 180 mg
Chard or okra (1 cup): 100 mg
Kale, raw (1 cup ): 55 mg
Spinach, cooked (1 cup): 240 mg
Fruits Figs, dried uncooked (1 cup): 300 mg
Calcium-fortified orange juice (1 cup [8 oz]): 400 mg
Nuts Sesame seeds, whole roasted (1 oz): 280 mg
Almonds (1 oz): 80 mg
Fish Canned mackerel (3 oz): 250 mg
Sardines (3 oz): 370 mg
Other Blackstrap molasses (1 tbsp): 135 mg


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