Foods With Calcium

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Milk is the food that is most often associated as being high in calcium. It is important to note that there are plenty of other foods that are good sources of calcium though, including other dairy products, many vegetables, calcium fortified orange juice, and other calcium fortified foods.

Foods that are good sources of calcium can include:

* low fat plain yogurt: 300-450mg per serving (1 cup)
* american cheese: 350mg per serving (2 oz)
* cow’s milk (either whole milk or low fat milk): 300mg per serving (1 cup)
* calcium fortified soy milk, rice milk, or goat’s milk: 300mg per serving (1 cup)
* calcium fortified orange juice: 300mg per serving (1 cup)
* cheddar cheese: 300mg per serving (1.5 oz)
* cooked dried white beans: 161mg per serving (1 oz)
* dried figs: 169mg per serving (10 figs)
* spinach: 120mg per serving (1 cup raw or 1/2 cup cooked)
* soft serve ice cream: 118mg per serving (1/2 cup)
* oranges: 50mg per serving (1 medium orange)
* instant oatmeal: 100mg (1 packet)
* sweet potatoes: 44mg per serving (1/2 cup mashed)
* broccoli: 35mg per serving (1 1/2 cup raw or 1/2 cup cooked)

Dark green, leafy vegetables, tofu, lentils, sardines, and salmon, are also good sources of calcium, which in addition to soy milk and orange juice, are good sources of calcium for kids with a milk allergy.

Foods or meals that are prepared with the above foods, such as pizza, a grilled cheese sandwich, lasagna, or a burrito with beans and cheese, are also good ways to get enough calcium.

Keep in mind that the amount of calcium in many prepared foods can vary depending on which brand you buy. For example, one type of cheese might have only 5% of your child’s daily allowance of calcium (about 50mg), while another might have 30% or 300mg. Reading food labels and being on the lookout for foods that have at least 20-30% calcium can help to make sure that your kids are getting enough calcium.

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