Good food sources of calciumFoodMilligrams (mg) per servingYogurt, plain, low fat, 8 ounces415Mozzarella, part skim, 1.5 ounces333Cheddar cheese, 1.5 ounces307Cottage cheese, (1% milk fat), 8 ounces138Cheese, cream, regular, 1 tablespoon14Milk, nonfat, 8 ounces299Milk, reduced fat (2% milk fat), 8 ounces293Milk, whole (3.25% milk fat), 8 ounces276Soymilk, calcium fortified, 8 ounces299Ready to eat cereal, calcium fortified, 1 cup100 1,000Sardines, canned in oil, with bones, 3 ounces325Salmon, pink, canned, solids with bone, 3 ounces181Tofu, firm, made with calcium sulfate, 1/2 cup253Tofu, soft, made with calcium sulfate, 1/2 cup138Turnip greens, fresh, boiled, 1/2 cup99Kale, raw, chopped, 1 cup100Kale, fresh, cooked, 1 cup94Chinese cabbage, bok choy, raw, shredded, 1 cup74Broccoli, raw, 1/2 cup21Source: National Institutes of HealthShould you avoid dairy because of its saturated fat content?As the table above shows, some of the best sources of calcium are dairy products. However, dairy products such as whole milk, cheese, and yogurt also tend to contain high levels of saturated fat. The USDA recommends limiting your saturated fat intake to no more than 10% of your daily calories, meaning you can enjoy whole milk dairy in moderation and opt for no or low fat dairy products when possible.
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