Dairy products such as milk, yogurt, and cheese are some of the best sources of calcium, but it can also be found in less expected sources. Some calcium-rich foods to try:
20g raw tofu, prepared with calcium sulphate: 217 mg
125g low-fat plain yogurt: 207 mg
125g low-fat fruit yogurt: 122 to 192 mg
125ml calcium-fortified orange juice: 133 to 250 mg
125ml milk: 150 mg
125 ml chocolate milk: 144 mg
1/2 ounce Swiss cheese: 112 mg
1 slice calcium-fortified bread: 100 mg
1/2 slice cheese pizza (fast food chain): 91 mg
30g tinned pink salmon, solids with bone: 61 mg
1/4 cup cooked spinach: 60 mg
30g ready-to-eat cereal, calcium fortified: 51 mg
The amount of calcium contained in food will vary, depending perhaps on the brand of the product. Your child may eat more or less than the amounts of food shown, given their age and appetite.
