![\"Glass](\"https:\/\/site.extension.uga.edu\/forsyth\/files\/2026\/02\/oatmeal-1.jpg\")
When we think of calcium, dairy products are usually what come to mind. Dairy products such as skim or low-fat milk, low-fat yogurt, hard cheeses and cottage cheese are all excellent sources of calcium and usually vitamin D if they are fortified. If someone doesn\u2019t prefer dairy products, one strategy is to use them in cooking to help provide calcium in hidden ways. Such as when making oatmeal, use milk instead of water to provide a creamier and calcium-rich breakfast. Greek yogurt or low-fat plain yogurt can be added to casseroles to boost their calcium content.<\/p>\n\n\n\n
There are also some unexpected foods that can help you meet your daily requirements. Bok Chok, turnip greens, collard greens, kale, edamame, canned tomatoes or broccoli are vegetables that can help encourage calcium in your diet. Add these vegetables to stir fry, pizza or casserole dishes. Canned sardines, salmon, and shrimp are nondairy foods high in calcium. Make salmon patties from canned salmon as an alternative to hamburger patties. A quick and easy stir fry with broccoli and canned shrimp can be a super way to increase your calcium intake. A few fruits can boost dietary calcium as well. Try adding mandarin oranges to a salad or try figs or rhubarb in muffins. Frozen waffles are fortified and can be an alternative way to provide calcium. To keep them a healthy choice top with yogurt or fruit rather than syrup. Nuts and seeds are small but some pack a mighty nutritional punch. Almonds, chia seeds and toasted sesame seeds can be great additions to a dish for flavor, texture and nutrition.<\/p>\n\n\n\n
Calcium content:<\/p>\n\n\n\n Broccoli, 1 cup cooked – 86 mg<\/p>\n\n\n\n Collard greens, 1 cup cooked \u2013 350 mg<\/p>\n\n\n\n Turnip greens, 1 cup cooked \u2013 200 mg<\/p>\n\n\n\n Kale, 1 cup cooked – 177 mg<\/p>\n\n\n\n Bok Choy, 1 cup cooked \u2013 158 mg<\/p>\n\n\n\n Canned Tomatoes, 1 cup 80 mg<\/p>\n\n\n\n Edamame, 1 cup shelled, 71 mg<\/p>\n\n\n\n Canned Salmon, 3 oz \u2013 214 mg<\/p>\n\n\n\n Canned Sardines, 3.75 oz \u2013 351 mg<\/p>\n\n\n\n Canned Shrimp, 3 oz \u2013 123 mg<\/p>\n\n\n\n Whole Orange – 65 mg<\/p>\n\n\n\n Medium Mandarin Orange \u2013 32.6 mg<\/p>\n\n\n\n Calcium-Fortified Orange Juice – 350 mg<\/p>\n\n\n\n ~ 4 Figs – 50 to 60 mg<\/p>\n\n\n\n Rhubarb, 1 cup – 348 mg<\/p>\n\n\n\n Almonds, \u00bc cup \u2013 100 mg<\/p>\n\n\n\n Calcium-set Tofu, \u00bd cup -250-800 (varies between products \u2013 read the food label!)<\/p>\n\n\n\n Almond Milk, 1 cup unsweetened – 482 mg<\/p>\n\n\n\n Whey Protein Powder, 1 tablespoon \u2013 50 mg<\/p>\n\n\n\n Toasted Sesame Seeds, 2 tablespoons \u2013 280 mg<\/p>\n\n\n\n Chia Seeds, 2 tablespoons \u2013 179 mg<\/p>\n\n\n\n White Beans, 1 cup \u2013 200 mg<\/p>\n\n\n\n Frozen Waffles – 100 mg per waffle<\/p>\n\n\n\n Calcium and vitamin D are essential at all ages to maintain your bone health, from birth until your early 20\u2019s you are depositing calcium into your bones. After your early 20\u2019s, your bones become like a one-way bank account. When you do not consume enough calcium your body removes it from your bones, but you can no longer add calcium back in! Check out Recipes – Bone Health & Osteoporosis Foundation (bonehealthandosteoporosis.org)<\/a> for some recipe suggestions.<\/p>\n","protected":false},"excerpt":{"rendered":" When we think of calcium, dairy products are usually what come to mind.\u00a0 Dairy products such as skim or low-fat milk, low-fat yogurt, hard cheeses and cottage cheese are all excellent sources of calcium and usually vitamin D if they are fortified.\u00a0 If someone doesn\u2019t prefer dairy products, one strategy is to use them in cooking to help provide calcium in hidden ways.\u00a0 Such as when making oatmeal, use milk instead of water to provide a creamier and calcium-rich breakfast.\u00a0 Greek yogurt or low-fat plain yogurt can be added to casseroles to boost their calcium content.<\/p>\n","protected":false},"author":590,"featured_media":2378,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[28,1],"tags":[435],"class_list":["post-2507","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-facs","category-uncategorized","tag-bone-health"],"_links":{"self":[{"href":"https:\/\/site.extension.uga.edu\/forsyth\/wp-json\/wp\/v2\/posts\/2507","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/site.extension.uga.edu\/forsyth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/site.extension.uga.edu\/forsyth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/site.extension.uga.edu\/forsyth\/wp-json\/wp\/v2\/users\/590"}],"replies":[{"embeddable":true,"href":"https:\/\/site.extension.uga.edu\/forsyth\/wp-json\/wp\/v2\/comments?post=2507"}],"version-history":[{"count":7,"href":"https:\/\/site.extension.uga.edu\/forsyth\/wp-json\/wp\/v2\/posts\/2507\/revisions"}],"predecessor-version":[{"id":2586,"href":"https:\/\/site.extension.uga.edu\/forsyth\/wp-json\/wp\/v2\/posts\/2507\/revisions\/2586"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/site.extension.uga.edu\/forsyth\/wp-json\/wp\/v2\/media\/2378"}],"wp:attachment":[{"href":"https:\/\/site.extension.uga.edu\/forsyth\/wp-json\/wp\/v2\/media?parent=2507"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/site.extension.uga.edu\/forsyth\/wp-json\/wp\/v2\/categories?post=2507"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/site.extension.uga.edu\/forsyth\/wp-json\/wp\/v2\/tags?post=2507"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"Cocktail](\"https:\/\/site.extension.uga.edu\/forsyth\/files\/2026\/02\/Screenshot-2026-01-28-162614.png\")
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