What Are Good Sources of Calcium?

 
There are lots of different calcium-rich foods to choose from, making it easy for tweens and teens to get the calcium they need every day.





Milk and Calcium

Low-fat or fat-free milk is a great source of calcium because:

  • Milk contains a lot of calcium in a form that the body can easily absorb.
  • Milk has other important nutrients that are good for bones and teeth. One especially important nutrient is vitamin D, which helps the body absorb more calcium.
  • Milk is widely available and is already a part of many people's diets.

Is one type of milk better than the other?

Today, tweens and teens have more milk choices than ever before.

Most types of milk have approximately 300 mg of calcium per 8 fluid ounces (1 cup) – about 25 percent of the calcium that children and teenagers need every day.

The best choices are low-fat or fat-free milk and milk products. Because these items contain little or no fat, it's easy to get enough calcium without adding extra fat to the diet.

Calcium from Other Foods

Milk isn't the only way for tweens and teens to get the calcium they need every day. Lots of calcium-rich foods are available to help them get the 1,300 mg of calcium they need every day.

Experts report that the best way to get calcium is by eating calcium-rich foods. But for people who have lactose intolerance or who don't eat dairy products, foods with calcium added are also an option.

Check the ingredient list for added calcium in:

  • Tofu (with added calcium sulfate)
  • Calcium-fortified orange juice
  • Soy beverages with added calcium
  • Calcium-fortified cereals or breads
Calcium supplements are also an alternative way to get calcium for children and adults who don't or can't have milk or milk productss.
 
Calcium-rich Foods:
 
Plain yogurt
Orange juice with added calcium
Fruit yogurt
Ricotta cheese
American cheese
Soybeans
Cheddar cheese
Tofu, firm, with added calcium 
Soy beverage with added calcium
Cheese pizza
Broccoli
Bok choy
Spinach 
Frozen yogurt
Macaroni and cheese 
Almonds
Tortilla
 
Food labels can tell you how much calcium is in one serving of food. Look at the % Daily Value (% DV) next to the calcium number on the food label. For more information on food labels, go to http://vm.cfsan.fda.gov/~dms/foodlab.html.
 
Source:  National Institutes of Health, Milk Matters Calcium Education Campaign
 
   

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