Calcium is in a wide variety of foods, but some foods have much more calcium than others. The Food Group with the most calcium is the milk, yogurt and cheese group in the Food Guide Pyramid.

Non-fat Milk 1 cup, 300 mg calcium
Reduced fat Milk 1 cup, 300 mg calcium
Nonfat Yogurt 1 cup, 490 mg calcium
Swiss cheese 1 oz., 270 mg calcium
Mozzarella, part skim 1 oz., 210 mg calcium
American Cheese 1 oz., 140 mg calcium
Cottage Cheese 1 cup, 160 mg calcium
Parmesan cheese,grated 2 T, 140 mg calcium
Pudding, prepared 1/2 cup, 150 mg
Frozen yogurt 1 cup, 200 mg
Ice Cream, light 1/2 cup, 200 mg

There are many sources of calcium from the other food groups.

Black Beans
1 cup, 120 mg calcium
Navy Beans 1 cup, 130 mg calcium
Fortified Cereal 1 cup, 300 mg calcium
Soybeans, cooked 1 cup, 180 mg calcium
Spinach, cooked 1/2 cup, 130 mg calcium
Bok Choy 1/2 cup, 80 mg calcium
Kale, cooked 1/2 cup, 90 mg calcium
Corn Tortilla 1, 6 inch, 50 mg calcium
Greens, mustard 1/2 cup, 100 mg calcium
Fortified Orange Juice 1 cup, 300 mg calcium
Canned Salmon w/bones 3 oz, 180 mg
Fortified Cereal 1 cup, 300 mg
Waffle, fortified 1, 150 mg
Soy milk, fortified 1 cup, 400 mg
Greens, mustard 1/2 cup, 100 mg
Tofu 1 cup, 40 mg
Almonds 2 oz., 150 mg
Oysters 3 oz., 80 mg

Calcium and Vitamin D are nutrients that have received much attention in recent years because they work together to prevent several chronic diseases. One of the best sources of calcium and Vitamin D is milk, but there are other sources. This pamphlet can help you understand why adequate amounts of these nutrients are needed for overall health and prevention of disease. You will also learn ways to meet the recommended intakes of each nutrient.

Where Is Calcium Found In The Body?
About 99% of the calcium in the body is in the bones and teeth and 1% is in the blood, muscles, and other soft tissues (such as the nerves, organs, etc.) This 1% plays a major role in our health.

Calcium is a very important mineral because it…
Combines with phosphorus to form bones and teeth, making them hard and resistant to breaks and decay. Children need to get enough calcium for their bones and teeth to develop normally. Getting enough calcium early in life helps bones remain strong later in life.
Helps muscles to contract normally. A deficiency can cause muscle spasms and cramps.
Helps blood to clot normally, when you get a cut or wound.
Is essential for nerve messages to be passed along the nervous system from the brain to other parts of the body and vice versa.
Helps regulate blood pressure. Low calcium intake has been associated with high blood pressure. People with high blood pressure should make sure they consume the recommended amount of calcium (1000 to 1500 mg per day). African-Americans have a higher rate of high blood pressure than other groups and tend to have low calcium intakes.
Calcium may help prevent colon cancer, one of the most common forms of cancer. Calcium may reduce cancer risk in two ways: (a) by binding fat and bile acids in the large intestine, keeping them from causing harm and (b) by preventing the excessive growth of cells in the intestines, which could otherwise lead to cancer.
References :
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