8 Healthy Foods High in Calcium – Forbes Health

While calcium is available in supplement form, it is also available in whole foods. Moriarty recommends a food-first approach and then adding supplements to fill in dietary gaps. Below are 10 healthy options that are high in calcium. Plus, our experts share simple ways to incorporate these foods into your diet.

Low-fat and skimmed yogurt

Both Greek and plain yogurt are good sources of calcium, says Barbara Kovalenko, a San Francisco-based registered dietitian and nutrition consultant for Lasta, an intermittent fasting app. A six-ounce serving of plain low-fat Greek yogurt provides 197 milligrams of calcium, while a six-ounce serving of plain low-fat yogurt offers approximately 311 milligrams of calcium. A 6-ounce serving of nonfat plain Greek yogurt offers approximately 188 milligrams of calcium, and a 6-ounce serving of nonfat plain yogurt offers approximately 338 milligrams of calcium.

Try yogurt with granola and fruit like berries, or flavor plain yogurt with spices and olive oil and use it as a dip or dressing, suggests Kovalenko. Yogurt can also be used to replace sour cream, Magill says.

Milk

One cup (8 ounces) of low-fat cow’s milk provides 310 milligrams of calcium, and one cup of skim cow’s milk offers 325 milligrams of calcium.

It is also essential to note the importance of plant-based milk options, especially for those who may have a dairy allergy or intolerance. Examples of plant-based milks include almond milk, which can offer 482 milligrams of calcium in an 8-ounce serving, and soy milk, which can provide 301 milligrams of calcium in an 8-ounce serving. (Note that exact measurements may vary.)

While milk is typically consumed with cereal or oatmeal in the morning, Moriarty suggests pairing it with every meal or blending it with fruit, milk and seeds to create a nutritious smoothie.

Low-fat cheese

Low-fat cheeses worth mentioning include partially skim mozzarella cheese, which supplies 74 milligrams of calcium in a 1-ounce serving, and low-fat cheddar and Colby cheeses provide 116 milligrams of calcium in a 1-ounce serving (one slice). . Another option is low-fat cottage cheese, which offers 227 milligrams of calcium in one cup.

Enjoy cheese as a snack or add to sandwiches and wraps, recommends Kovalenko.

soy

One cup of cooked soybeans contains 261 milligrams of calcium. Soybeans also boost the protein content of a variety of dishes from soups and salads to homemade soy burgers, Magill says. Boiled or steamed edamame (young soybeans) with a sprinkling of sea salt can also make a delicious and nutrient-dense breakfast, she adds.

Tofu is a soy-based food that can be used as a plant-based protein alternative to meat, Magill says. Look for varieties made with calcium. A 100 gram serving of raw firm tofu prepared with calcium sulfate contains 683 milligrams of calcium. Add tofu to soups, salads and stir-fries, suggests Magill. Tofu can also be mixed into smoothie and breakfast recipes, Moriarty adds.

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Canned fish with bones

A 3.75-ounce serving (one can) of soft-bone sardines offers 351 milligrams of calcium, while a 3-ounce serving of canned pink salmon, including bones, provides 181 milligrams of calcium.

Canned salmon is great to use in recipes like cold salmon salad and salmon burgers, or spooned over a salad, Moriarty says. You can also include chopped sardines in an omelet, pasta, or a grain and vegetable bowl, says Kovalenko.

Boiled leafy vegetables

Cooked leafy greens generally provide more calcium than their raw counterparts. For example, a cup of raw kale provides 52 milligrams of calcium, while a cup of cooked kale offers 177 milligrams. A cup of raw turnip greens offers 104 milligrams of calcium, while a cup of cooked turnip greens provides 197 milligrams of calcium.

Additional cooked vegetables to consider are spinach (240 milligrams per cup), broccoli (180 milligrams per cup), and Swiss chard or okra (100 milligrams per cup).

Include these vegetables in soups, stews, and stir-fries, Magill recommends.

Chia seeds

Chia seeds are another nutrient-dense seed, supplying 179 milligrams of calcium per ounce, says Kovalenko. Mix chia seeds into yogurt or oatmeal, or incorporate them into smoothies and baked goods, Moriarty suggests.

Fortified breakfast foods

Many breakfast foods are fortified with calcium, says Magill. Fortified means that a food product contains added nutrients to improve the overall nutritional quality. Fortified breakfast foods vary widely in calcium content, and some may contain large amounts of added sugar, so it’s important to read the Nutrition Facts label.

A nutritional option worth mentioning is plain instant oats, which offer 351 milligrams of calcium in a 3.5-ounce serving. Add fruit to it for a naturally sweet taste, or blend some into a nutrient-dense smoothie. Another convenient option is frozen whole-wheat waffles—two waffles can provide approximately 109 milligrams of calcium.

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