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What foods are rich in calcium?
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A high calcium intake is thought to be good for people with high blood pressure, and also helps to prevent osteoporosis. The recommended daily intake is from 1000 to 1500 milligrams. The calcium content of various foods is listed below.
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Category |
Item |
Serving |
Calcium (mg) |
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Dairy |
Whole milk |
1 cup |
288 |
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Skim milk |
1 cup |
296 |
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Yogurt |
1 cup |
272 |
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Swiss cheese |
1ounce |
262 |
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Cheddar cheese |
1ounce |
213 |
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American cheese |
1 ounce |
198 |
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Cottage cheese, creamed |
1/2 cup |
116 |
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Cottage cheese, dry curd |
1/2 cup |
97 |
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Fish |
Sardines, with bones |
3 ounces |
372 |
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Salomon, canned with bones |
3 ounces |
167 |
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Shellfish |
Oysters |
3/4 cup |
170 |
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Vegetables |
Collard greens |
1/2 cup |
145 |
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Spinach, cooked |
1/2 cup |
106 |
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Mustard greens, cooked |
1/2 cup |
97 |
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Kale, cooked |
1/2 cup |
74 |
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Broccoli, cooked |
1/2 cup |
68 |
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Fruit |
Orange |
1 medium |
54 |
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