How to Get Calcium From Food

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Some good sources

Looking to get more calcium in your diet? Calcium is best absorbed when eaten several times a day in amounts of 500 mg or less. After age 50, women’s calcium requirement increases to 1,200 mg per day to maintain bone mass. Men should consume 1,200 mg per day after age 70. Here are some great sources.


Cultured soy yogurt, fortified

½ cup, 367 mg calcium


Orange juice, fortified

8 ounces, 300 mg calcium


Sardines, canned, with edible bones

3 ounces, 270 mg calcium


Soy milk, fortified

8 ounces, 250 to 300 mg calcium


Collard greens, cooked

1 cup, 239 mg calcium


Turnip greens, cooked

1 cup, 208 mg calcium


Salmon, canned, with edible bones

3 ounces, 205 mg calcium


Kale, Scotch, cooked

1 cup, 181 mg calcium


Bok choy, cooked (Chinese cabbage)

1 cup, 167 mg calcium


Figs, dried

5 figs, 137 mg calcium


Soybeans, green

½ cup, 130 mg calcium


Tofu, firm, calcium-set

½ cup, 120 to 430 mg calcium


Mustard greens, cooked

1 cup, 109 mg calcium


Okra, cooked

1 cup, 107 mg calcium