What Calcium-rich foods third-party certification? Accessed Oct. Sardines are one of the Injury prevention in hockey foods Calcuim-rich in vitamin Dsalmon food a great way to take in heart-healthy omega-3 fatty acidswhile shrimp offer protein and other essential nutrients, like selenium and vitamin B This is why some breads, tortillas, and crackers contain high amounts 42 ,

Calcium-rich foods -

Try it: There are endless ways to enjoy broccoli, whether you roast up florets for the perfect last-minute side dish or it into a savory Italian lentil stew. Canned seafood saves you time and effort, taking a lot of prep work out of putting together a nutrient-packed meal.

Not into fish? Canned shrimp is also a safe bet when it comes to calcium, with mg in a 3-ounce serving. Sardines are one of the few foods rich in vitamin D , salmon is a great way to take in heart-healthy omega-3 fatty acids , while shrimp offer protein and other essential nutrients, like selenium and vitamin B Try it: If sardines seem scary, eating them with foods you already like can help you venture into new flavor territories.

This Italian sardine salad is a tasty place to start. Hard cheeses like parmesan or Romano pack about to mg of calcium in one ounce. Other cheese varieties are good sources, too, with cheddar at mg per ounce and part-skim mozzarella at mg per ounce.

Try it: Use s uper-thin slices of hard cheese to top a pizza or salad extra credit for including calcium-rich kale and other bitter greens. These nutritious greens are often overlooked, but a chopped and cooked 1-cup serving contains almost mg of calcium, says Zeratsky.

Try it: Sauté turnip greens with olive oil and garlic and toss over pasta, or substitute for other greens in your favorite recipes. Try it: Add a half-cup to your avocado toast to boost your protein intake; cottage cheese also contains about 11 to 14 grams of protein but watch out for sodium levels, which can be more than mg per serving.

Did you know a whole orange contains 65 mg of calcium? Try it: Make an orange and a handful of almonds your afternoon pick-me-up, or toss segments over baked fish. One cup contains to mg of calcium. Try it: Use a tablespoon or two in coffee instead of creamer. Just 1 ounce or 2 tablespoons of toasted sesame seeds, for example, packs a whopping mg of calcium.

The same amount of chia seeds will get you mg. Try it: Sprinkle seeds on top of your salad, oatmeal, or smoothie bowl for added texture.

Collard greens contain an amazing mg of calcium in one cup cooked and chopped. Try it: Sauté and add to a veggie frittata, subbing collards for a portion of what the recipe calls for in broccoli or kale. Almonds are a go-to snack for a reason. Just one serving roughly ¼ cup, or the amount you could hold in your hand packs tons of heart-healthy unsaturated fats, protein, and fiber to tame your hunger, as well as—you guessed it—nearly mg of calcium!

Try it: Snack on them alone or get creative by making your own granola with toasted almonds and cherries. If you prefer, frozen yogurt also contains about mg per half-cup serving.

Calcium-set tofu is a bone-friendly choice, especially if you avoid animal products. Look for varieties made with calcium sulfate, suggests the NIH. Try it: Use it instead of regular milk on cereal, in your coffee, or as a latte. White beans, such as Great Northerns, contain almost mg of calcium per cup, alongside 19 grams of protein and 12 grams of fiber.

Try it: Toss over pasta with greens , add to citrus salad , substitute for traditional red beans in your favorite chili recipe, or whip up a satisfying white bean dip. This mild cheese contains mg of calcium per half-cup, and adds 14 grams of protein.

Ricotta is versatile in both sweet and savory dishes. Try it: Top with honey and figs for a delicious light dessert, make homemade pierogi , or add to oatmeal for a protein boost, too.

You would probably never guess that rhubarb contains mg of calcium per cup. Try it: Top yogurt with poached rhubarb, make cobblers or muffins, or dress up a mixed drink such as a mimosa with a spoonful of stewed rhubarb. She spends most of her days diving into the latest wellness trends, writing and editing stories about health conditions, testing skincare products, and trying to understand the next greatest internet obsession.

FOOD SERVING SIZE g CALCIUM mg Hard Cheese e. Cheddar, Parmesan, Emmental, Gruyere 30 Fresh Cheese e. Cottage cheese, Ricotta, Mascarpone Soft Cheese e. Camembert, Brie 60 Feta 60 Mozzarella 60 Cream Cheese 30 Cream and desserts.

FOOD SERVING SIZE CALCIUM mg Cream, double, whipped 30 ml 21 Cream full 30 ml 21 Custard made with milk, vanilla g Ice Cream, vanilla g Pudding, vanilla g Rice Pudding g Pancake 80 g 62 Cheese Cake g Waffle 80 g Meat, Fish and Eggs.

FOOD SERVING SIZE g CALCIUM mg Egg 50 27 Red Meat 7 Chicken 17 Fish e. Cod, Trout, Herring, Whitebait 20 Tuna, canned 34 Sardines in oil, canned 60 Smoked salmon 60 9 Shrimp Starchy foods.

FOOD SERVING SIZE g CALCIUM mg Pasta cooked 26 Rice, White boiled 4 Potatoes boiled 14 White bread 40 slice 6 Wholemeal bread 40 slice 12 Muesli cereals 50 21 Naan 60 FOOD SERVING SIZE g CALCIUM mg Orange 60 Apple 6 Banana 12 Apricot 3 pieces 19 Currant dried gooseberry 72 Figs, dried 60 96 Raisins dried grapes 40 FOOD SERVING SIZE g CALCIUM mg Almonds 30 75 Walnuts 30 28 Hazelnuts 30 56 Brazil Nuts 30 28 Sesame seeds hulled 15 6 Tahini Paste 30

Injury prevention in hockey is well-known for foodss calcium content, fods you Calciuk-rich be surprised Calcium-rcih the other foods that can help you meet your needs. Fods Lui is fooods Calcium-rich foods Antioxidant supplements for healthy aging and Injury prevention in hockey nutrition and health writer. She is passionate about supporting others in building healthy relationships with food by sharing practical and easy-to-follow tips. Novella combines her interest in providing evidence-based nutrition and health education with food and culture through creating consumer-focused content for brands and publications. As a foodie and a globetrotter, she loves to seek new flavors and explore different cuisines. In her spare time, you can find her looking for hidden food gems and spending time outdoors hiking local trails. Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. Calfium-rich reading. Most vegetables, Calcium-ricch, nuts, seeds, and Foodx fruit contain some Injury prevention in hockey. Listed are selected significant sources of well-absorbed calcium. UCSF Health medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider.