Foods that Contain Calcium

Foods that Contain Calcium
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About Calcium

Calcium is a mineral that aids the body in blood vessel expansion, muscle contraction and nervous system impulse transmission. Calcium is naturally found in some foods, but is added to others. Foods that contain calcium span a variety of food groups and include spices and seasonings.

According to the Office of Dietary Supplements, the following are the recommended daily dosage levels for calcium:

  • Children up to 6 moths of age: 210 mg
  • Children 7 to 12 months of age: 270 mg
  • Children 1 to 3 years of age: 500 mg
  • Children 4 to 8 years of age: 800 mg
  • Youth 9 to 18 years of age, including pregnant and lactating: 1300 mg
  • Adults 19 to 50 years of age, including pregnant and lactating: 1000 mg
  • Adults 50 years of age and older: 1200 mg

Yogurt

One cup of low-fat yogurt contains 44.7 percent of the recommended daily value of calcium, which comes from the 218 mg it contains. One cup of yogurt also has 155.05 calories and is loaded with other nutrients such as iodine, phosphorus, protein, tryptophan, and vitamins B2 and B12.

Milk

Containing 121.2 calories per one cup serving, two percent cow’s milk also provides 29.7 percent of the recommended daily value, or 296.7 mg of calcium. Other nutrients found in high amounts in milk are iodine, vitamin D, protein, tryptophan, vitamin B2, phosphorus and vitamin B12.

Spinach

One cup of boiled spinach contains 41.4 calories and provides 24.5 percent of the recommended daily value of calcium. This comes from the 244.8 mg of calcium found in that one serving of spinach.

Spinach is loaded with many other nutrients. The list includes vitamin K, vitamin A, folate, manganese, magnesium, iron, vitamin C, potassium and vitamins B2 and B6.

Collard Greens

A one-cup serving of boiled collard greens provides 22.6 percent or 226.1 mg of calcium. This one serving of collard greens also contains 49.4 calories and provides a number of other nutrients in high amounts.

Collard greens are also rich in vitamin K, manganese, potassium, vitamin C, folate, vitamin A, dietary fiber and tryptophan.

Turnip Greens

There are 28.8 calories in a one-cup serving of cooked turnip greens. That serving also provides 19.7 percent of the recommended daily value or 197.28 mg of calcium.

The other nutrients found in high quantities in turnip greens include vitamin K, vitamin A, folate, manganese, dietary fiber and vitamin C.

Mozzarella Cheese

A one cup serving of part-skim, shredded mozzarella cheese contains 72.08 calories. That same serving of mozzarella cheese also provides 183.06 mg or 18.3 percent of the recommended daily value of calcium.

Other nutrients found in mozzarella cheese include tryptophan, iodine, protein and selenium.

Mustard Greens

A one cup serving of boiled mustard greens contains 21 calories. That same serving also provides 10.4 percent of the recommended daily value or 103.6 mg of calcium.

Mustard greens also provide many other nutrients in a one cup serving. They include vitamin K, vitamin A, vitamin C, folate, manganese, vitamin E, dietary fiber, tryptophan and potassium.

Swiss Chard

Containing 10.2 percent of the recommended daily value, Swiss chard has 101.5 mg of calcium. A one cup serving of boiled Swiss chard also provides high amounts of vitamin K, vitamin A, vitamin C, magnesium, manganese, potassium, iron and vitamin E. There are 35 calories in that same one cup serving.

Spices and Seasonings

There are also several spices and seasonings that contain calcium. As an example, two teaspoons of cinnamon provide 5.6 percent of the recommended daily value or 55.68 mg of calcium. Other spices and seasonings with calcium include:

  • Thyme (2 tsp): 5.4% or 54.16 mg
  • Dill (2 tsp): 3.6% or 35.68 mg

These calcium-containing spices and seasonings can easily be added to the preparation of foods that contain calcium, to easily add to the daily calcium consumption.

References

Calcium. The World’s Healthiest Foods. https://www.whfoods.com/genpage.php?tname=nutrient&dbid=45

Dietary Supplement Fact Sheet: Calcium. National Institutes of Health: Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/calcium.asp

Calcium. Micronutrient Information Center. Linus Pauling Institute. Oregon State University. https://lpi.oregonstate.edu/infocenter/minerals/calcium/