Bone-Building Foods

The following lists introduce you to the best bone-building foods. The lists have been split into six different groups according to the amount of calcium per serving each food contains.

The foods in group 1 contain 400 mg of calcium per serving.

8 ounces of yogurt without added fruit
1/2 cup evaporated skim milk
1/2 cup dry milk powder

The foods in group 2 contain 300 mg of calcium per serving.

8 ounces of milk (any kind)
8 ounces of fruited yogurt
8 ounces of fortified orange juice
1/4 cup parmesan cheese
1 ounce Swiss or Gruyere cheese
1/4 cup part-skim ricotta cheese
1/2 cup calcium treated tofu
3 ounces canned sardines with bones

The foods in group 3 contain 200 mg of calcium per serving.

1 ounce natural cheese

The foods in group 4 contain 150 mg of calcium per serving.

1 packet of instant oatmeal
1/2 cup pudding, yogurt, or flan
1/2 cup cooked collards
3 ounces pink canned salmon with bones

The foods in group 5 contain 100 mg of calcium per serving.

1 ounce nonfat cream cheese
1/2 cup turnip greens, bok choy
1 ounce almonds
1/2 cup ice cream, ice milk, frozen yogurt
1/2 cup white beans
1 serving of most calcium-fortified cereals (amounts vary from brand to brand)

The foods in group 6 contain 50 mg of calcium per serving.

1/2 cup broccoli
1/2 cup kale, mustard greens
1/2 cup most dried beans
1/2 cup cottage cheese
1 medium corn tortilla
1 medium orange
1 tablespoon dry milk

(You can add dry milk to oatmeal, soups, macaroni and cheese, and anything else that it blends well with for an extra calcium boost.)