As mentioned in the previous blog, calcium is best obtained from food sources and there are many good food sources of calcium which women should focus on including in their diets while pregnant or lactating. The very best sources are dairy products, including milk, cheeses, yogurt, puddings, and creamy soups. Non-dairy sources include green vegetables (broccoli, spinach, greens, and others), seafood, and dried peas and beans. The following tables published by the USDA outline food sources of calcium and its amounts in standard serving sizes.
Dairy Food Sources of Calcium
Food Sources of Calcium ranked by milligrams of calcium per standard amount; also calories in the standard amount.
| Food, Standard Amount | Calcium (mg) | Calories |
|---|---|---|
| Plain yogurt, non-fat (13 g protein/8 oz), 8-oz container | 452 | 127 |
| Romano cheese, 1.5 oz | 452 | 165 |
| Pasteurized process Swiss cheese, 2 oz | 438 | 190 |
| Plain yogurt, low-fat (12 g protein/8 oz), 8-oz container | 415 | 143 |
| Fruit yogurt, low-fat (10 g protein/8 oz), 8-oz container | 345 | 232 |
| Swiss cheese, 1.5 oz | 336 | 162 |
| Ricotta cheese, part skim, ½ cup | 335 | 170 |
| Pasteurized process American cheese food, 2 oz | 323 | 188 |
| Provolone cheese, 1.5 oz | 321 | 150 |
| Mozzarella cheese, part-skim, 1.5 oz | 311 | 129 |
| Cheddar cheese, 1.5 oz | 307 | 171 |
| Fat-free (skim) milk, 1 cup | 306 | 83 |
| Muenster cheese, 1.5 oz | 305 | 156 |
| 1% low-fat milk, 1 cup | 290 | 102 |
| Low-fat chocolate milk (1%), 1 cup | 288 | 158 |
| 2% reduced fat milk, 1 cup | 285 | 122 |
| Reduced fat chocolate milk (2%), 1 cup | 285 | 180 |
| Buttermilk, low-fat, 1 cup | 284 | 98 |
| Chocolate milk, 1 cup | 280 | 208 |
| Whole milk, 1 cup | 276 | 146 |
| Yogurt, plain, whole milk (8 g protein/8 oz), 8-oz container | 275 | 138 |
| Ricotta cheese, whole milk, ½ cup | 255 | 214 |
| Blue cheese, 1.5 oz | 225 | 150 |
| Mozzarella cheese, whole milk, 1.5 oz | 215 | 128 |
| Feta cheese, 1.5 oz | 210 | 113 |
Non-Dairy Food Sources of Calcium
Non-Dairy Food Sources of Calcium ranked by milligrams of calcium per standard amount; also calories in the standard amount. The bioavailability may vary.
| Food, Standard Amount | Calcium (mg) | Calories |
|---|---|---|
| Soy beverage, calcium fortified, 1 cup | 368 | 98 |
| Sardines, Atlantic, in oil, drained, 3 oz | 325 | 177 |
| Tofu, firm, prepared with nigarib , ½ cup | 253 | 88 |
| Pink salmon, canned, with bone, 3 oz | 181 | 118 |
| Collards, cooked from frozen, ½ cup | 178 | 31 |
| Molasses, blackstrap, 1 Tbsp | 172 | 47 |
| Spinach, cooked from frozen, ½ cup | 146 | 30 |
| Soybeans, green, cooked, ½ cup | 130 | 127 |
| Turnip greens, cooked from frozen, ½ cup | 124 | 24 |
| Ocean perch, Atlantic, cooked, 3 oz | 116 | 103 |
| Oatmeal, plain and flavored, instant, fortified, 1 packet prepared | 99-110 | 97-157 |
| Cowpeas, cooked, ½ cup | 106 | 80 |
| White beans, canned, ½ cup | 96 | 153 |
| Kale, cooked from frozen, ½ cup | 90 | 20 |
| Okra, cooked from frozen, ½ cup | 88 | 26 |
| Soybeans, mature, cooked, ½ cup 149 | 88 | 149 |
| Blue crab, canned, 3 oz | 86 | 84 |
| Beet greens, cooked from fresh, ½ cup | 82 | 19 |
| Pak-choi, Chinese cabbage, cooked from fresh, ½ cup | 79 | 10 |
| Clams, canned, 3 oz | 78 | 126 |
| Dandelion greens, cooked from fresh, ½ cup | 74 | 17 |
| Rainbow trout, farmed, cooked, 3 oz | 73 | 144 |
There is research which demonstrates that it is better to get calcium from food sources than from supplements. Still, many prenatal vitamin products contain calcium. The next blog will point out why this is not a particularly good idea.