High Calcium Foods

Nutrients are the main requirement for a healthy mind and body. And of all the nutrients that the body depends on, none is perhaps more important than calcium. Everyone knows that calcium is very necessary for strong teeth and bones, as almost 99% of the calcium in the body is stored in bones and teeth. Calcium also has various other functions, particularly in cell physiology, nerves and muscles. Therefore, deficiency in calcium can lead to various health-related problems other than weakening of the bones and decaying of the teeth. Another thing that can be mentioned here is that too much of calcium is also detrimental for the body. Too much of calcium in the body, also known as hypercalcemia, can lead to less absorption of other minerals by impairing the functionality kidney. Thus, it is very necessary that calcium be taken in balance. Dairy products are the best source of calcium, but various other foods also contain significant amounts of this mineral. You should ensure that every day, your diet contain all those foods that are rich in calcium. Such food will keep the required level of calcium in the body. To know what the foods that are rich in calcium are, read the table given below for more information.

 

Food	Calcium per mgs	Weight in grams	Common measure
Collards (without salt)	357	170	1 cup
Rhubarb (with sugar)	348	240	1 cup
Potatoes	292	245	1 cup
Spinach (without salt)	277	190	1 cup
Spinach	272	214	1 cup
Soybeans	261	180	1 cup
Turnip greens	249	164	1 cup
Spinach soufflé	230	136	1 cup
Cowpeas (Black-eyed)	211	165	1 cup

 

 

Cornmeal (self-rising, degermed, enriched)	483	138	1 cup
Wheat flour (white, all-purpose, self-rising, enriched)	423	125	1 cup
Bread, (Navajo fry)	373	160	10-1/2" bread
Cereals (ready-to-eat)	310	55	1 cup
Biscuits (plain or buttermilk)	237	10	1 4" biscuit

 

Calcium In Dairy

Milk (canned, condensed, sweetened)	869	306	1 cup
Cheese sauce	756	243	1 cup
Milk (canned, evaporated, nonfat)	742	256	1 cup
Cheese (ricotta, part skim milk)	669	246	1 cup
Milk (canned, evaporated, without added vitamin A)	658	252	1 cup
Cheese (ricotta, whole milk)	509	246	1 cup
Milk shakes (thick vanilla)	457	313	11 fl oz.
Yogurt (plain, skim milk, 13 grams protein per 8 ounce)	452	227	8 oz.
Yogurt (plain, low fat, 12 grams protein per 8 ounce)	415	227	8 oz.
Milk shakes (thick chocolate)	396	300	10.6 fl oz.
Malted milk-flavor mix (chocolate, added nutrients, powder, prepared with milk)	384	265	1 cup
Malted milk-flavor mix (natural, added nutrients, powder, prepared with milk)	371	265	1 cup
Yogurt (fruit, low fat, 10 grams protein per 8 ounce)	345	227	8 oz.
Eggnog	330	254	1 cup
Milk, nonfat, fluid, with added vitamin A (fat free or skim)	301	245	1 cup
Chocolate-flavor beverage mix, powder, prepared with milk	301	266	1 cup
Milk (low fat, fluid, 1% milk fat, with added vitamin A)	300	244	1 cup
Milk (reduced fat, fluid, 2% milk fat, with added vitamin A)	298	244	1 cup
Sauce (homemade, white, medium)	295	250	1 cup
Milk (fluid, 3.25% milk fat)	290	244	1 cup
Milk (chocolate, fluid, commercial, low fat)	288	250	1 cup
Milk (chocolate, fluid, commercial, reduced fat)	285	250	1 cup
Milk (buttermilk, fluid, cultured, low fat)	284	245	1 cup
Milk (dry, nonfat, instant, with added vitamin A)	283	23	1/3 cup
Milk (chocolate, fluid, commercial)	280	250	1 cup
Yogurt (plain, whole milk, 8 grams protein per 8 ounce)	275	227	8 oz.
Cheese (Swiss)	272 2	28.35	1 oz.
Cheese (pasteurized process, Swiss, with di sodium phosphate)	219	28.35	1 oz.
Cheese (provolone)	214	28.35	1 oz.
Cheese (mozzarella, part skim milk, low moisture)	207	28.35	1 oz.
Cheese (cheddar)	204	28.35	1 oz.
Cheese (muenster)	203	28.35	1 oz.