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Kids: Building Healthy Bones
Recommended Calcium–Rich Foods
|
Food |
Serving Size
|
Calcium Per Serving |
Calcium Absorbed Per Serving* |
Amount Needed to Absorb Approx. 100 mg Calcium |
Total Plus Cereal
|
3/4 cup |
1,000 |
301 |
1/3 cup |
Orange juice, calcium–fortified
|
1 cup
|
300 |
108 |
7/8 cup
|
Soymilk, calcium–fortified |
1 cup
|
300 |
93 |
1 cup
|
Basic Four Cereal |
1 cup
|
306 |
92 |
1 cup heaping
|
Sesame seeds, unhulled |
1 oz. |
280 |
58 |
1 3/4 oz.
|
Firm tofu, calcium–set |
3 oz. |
172 |
53 |
2/3 cup
|
Kale, frozen |
1/2 cup
|
90 |
53 |
1 cup
|
Turnip greens, frozen |
1/2 cup
|
99 |
51 |
1 cup
|
Instant Oats |
1 packet
|
158 |
48 |
2 packets
|
Mustard greens, frozen
|
1/2 cup
|
76 |
44 |
1 1/8 cups
|
Chinese cabbage, bok choy, boiled |
1/2 cup
|
79 |
43 |
1 1/8 cups
|
White beans, cooked |
1 cup
|
161 |
35 |
2 3/4 cups
|
Broccoli, frozen |
1/2 cup
|
47 |
29 |
1 2/3 cups
|
Brussels sprouts, boiled |
1/2 cup
|
28
|
18 |
2 3/4 cups
|
Spinach, boiled |
1/2 cup
|
122 |
6 |
8 cups
|
| *Estimated based on published absorption fractions. |
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