Calcium is one of the most important minerals for our bodies. Unfortunately, it’s also one that most people are lacking. Calcium is important for the development of our skeletal system. It also decreases the risk of developing osteoporosis and related bone fractures later in life.

Several different foods contain calcium, but dairy products provide the most abundant amounts. Dairy products also provide vitamin D, which helps our bodies to absorb calcium.  

Yogurt, 1 cup: 400 mg

Low-fat or skim milk, 1 cup: 300 mg

Calcium-fortified fruit juice, 1 cup: 300 mg

Cheese pizza, 1 slice: 200 mg

Cheese, 1 ounce: 200 mg

Collard greens, ½ cup: 170 mg

Soups made with milk, 1 cup: 160 mg

Macaroni and cheese, ½ cup: 150 mg

Custard, ½ cup: 150 mg

Cottage cheese, 1 cup: 145 mg

Pudding, ½ cup: 130 mg

Ice cream/frozen yogurt, ½ cup: 125 mg

Shrimp, 3 ounces: 100 mg

Beans, 1 cup: 90 mg

Broccoli, ½ cup: 45 mg