Best Food Choices For Calcium

Calcium Enriched Foods

What are the best sources of calcium in the diet?

Dairy products such as milk, cheese and yogurt are the best food sources of calcium because they contain high amounts of calcium in a form that is well absorbed by the body. While non-dairy food products do contain calcium, the calcium from these foods is not absorbed as well by the body—in other words, the calcium is not as ‘bio-available’. This is because of naturally occurring substances, such as oxalates, phytates and fibre, which can bind the calcium and interfere with its absorption.

It is almost impossible to meet the current daily calcium requirements if dairy products are not included in your diet.

Calcium-fortified foods can be included (especially in a non-dairy diet) to help you meet your body’s calcium requirements and some people choose to use calcium supplements.

Best food sources of calcium (250-350 mg per serving):

1 cup milk – skim, 1%, 2%, whole, buttermilk or chocolate
3/4 cup yogurt, plain, 1-2% M.F. (milk fat)
50 g swiss, gouda, cheddar, mozzarella cheese
1/4 cup (25 g) grated parmesan cheese
1 cup eggnog, 7% M.F.
1 cup calcium fortified orange juice
1 cup soy beverage * (NOTE: While it may say 300 mg calcium per cup on the fortified soy beverage container, 1 cup of fortified soy beverage should only be counted as 180 mg of calcium)

Good food sources of calcium (200-250 mg per serving):

1/4 cup skim milk powder
3/4 cup yogurt, fruit flavored, 1-2%
3/4 -1 cup yogurt beverage
1/2 cup egg custard, made with milk
50 g feta cheese

Fair food sources of calcium (150-200 mg per serving):

1/2 cup salmon, canned with bones
1/2 cup pudding, made with milk
1/4 cup evaporated milk
1 cup soup, made with milk
1 cup soybeans or white beans
1 cup beet greens or bok choy, cooked
1/3 cup (100 g) calcium-set tofu
1/2 cup rhubarb, cooked with sugar
1 tablespoon (15 ml) black strap molasses

Source: Nutrient Value of Some Common Foods. Health Canada, 1999

Tips to increase calcium intake:

Add cheese, yogurt or milk to your favorite meals
Add skim milk powder to gravies, soups, sauces, meat loaf and casseroles or to drinks such as milk shakes or hot chocolate.
Add an extra 1/4 cup of powdered milk to each cup of milk that you use in recipes for muffins, cakes, pancakes, bread and other baked foods.

Other nutrients needed for bone health:

Vitamin A, Vitamin D, phosphorus, magnesium and protein work with calcium as important bone building nutrients.