Calcium helps build strong bones and teeth, and is needed for the body's cells to function properly. There are many simple ways to boost the amount of calcium in your diet, simply do the math and see how easily it adds up. Even if you don't eat dairy foods (the most common sources of calcium) there are many other calcium-rich alternatives. *If you feel that you are unable to meet your calcium requirements, speak to a doctor or dietitian about taking a calcium supplement.
| Calcium Boosters | Amount |
|---|---|
| More than 300 mg of calcium | |
| Cow’s milk, Goat’s milk | 1 cup |
| Firm cheeses: Brick, Cheddar, Colby | 50 g |
| Calcium-fortified soy or rice milk | 1 cup |
| Reconstituted dry milk powder | 1 cup |
| Evaporated milk | ½ cup |
| Calcium-fortified orange juice | 1 cup |
| Sardines with bones | 8 pieces |
| 200 to 300 mg of calcium | |
| Processed Cheese Slices | 2 |
| Parmesan Cheese, grated | 3 Tbsp |
| Plain yogurt | ¾ cup |
| Canned salmon with bones | ½ a can |
| 100 to 200 mg of calcium | |
| Cottage cheese | ¾ cup |
| Frozen yogurt | ½ cup |
| Baked beans, canned | 1 cup |
| Soy beans, cooked | 1 cup |
| Blackstrap molasses | 1 tbsp |
| Bok Choy | 1 cup |
| 50 to 100 mg of calcium | |
| Broccoli, cooked | 1 cup |
| Red and white kidney beans, cooked | 1 cup |
| Ice Cream, all types | ½ cup |
| Orange | 1 medium |
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