Which Cereal Has the Most Calcium? Top Calcium-Rich Cereals

The Importance of Calcium for Health

Calcium is one of the most important minerals for overall health. It plays a vital role in building and maintaining strong bones and teeth. But calcium does much more than that. It is also important for muscle and nerve function, heart health, and preventing diseases like osteoporosis. Despite its importance, many people do not get enough calcium in their diets.

The current recommended dietary allowance (RDA) for calcium is 1,000 mg per day for adults up to age 50. The RDA increases to 1,200 mg for women over 50 and men over 70 to prevent bone loss. Many experts believe these amounts are too low and recommend getting 1,200-1,500 mg per day, especially for adults over age 65.

Consequences of Calcium Deficiency

Inadequate calcium intake can lead to serious health problems. Low calcium is a major risk factor for osteoporosis, which causes bones to become fragile and increases the risk of fractures. Lack of calcium also contributes to osteopenia, a condition where bone density is lower than normal.

Calcium deficiency can also cause or exacerbate symptoms like muscle cramps or spasms, numbness and tingling. Severe deficiency leads to disorders like rickets in children, where bones become soft and weak, and osteomalacia in adults, resulting in weak, bendable bones.

Getting enough calcium is especially important for infants and children as their bones continue developing. Later in life, calcium is essential for preserving bone mass and strength.

Recommended Calcium Intake

The recommended daily allowance for calcium depends on age:

• Infants 0-6 months: 200 mg
• Infants 6-12 months: 260 mg
• Children 1-3 years: 700 mg
• Children 4-8 years: 1,000 mg
• Children 9-18 years: 1,300 mg
• Adults 19-50 years: 1,000 mg
• Adult men 51-70 years: 1,000 mg
• Adult women 51-70 years: 1,200 mg
• Adults 71+ years: 1,200 mg

During pregnancy and breastfeeding, the recommended amount of calcium is 1,000 to 1,300 mg per day depending on age.

Best Sources of Calcium

The best sources of calcium are dairy products like milk, yogurt and cheese. Leafy greens, broccoli, canned fish with bones, tofu, almonds, and fortified foods like cereal and orange juice also provide calcium. Let's take a detailed look at some of the top calcium-rich foods.

Dairy Products

Dairy products like milk, yogurt and cheese are among the best sources of calcium. An 8-ounce glass of milk contains around 300 mg. Yogurt and hard cheeses like cheddar provide 200-300 mg per serving. Soft cheeses tend to have less.

Milk and dairy are packed with other important nutrients like protein, potassium, magnesium, phosphorus, and vitamins A, D and B12. The calcium in dairy is also readily absorbed by the body.

Those who can't or choose not to consume dairy can get calcium from lactose-free milk, yogurt and cheese. Plant-based milk alternatives like soy, almond or oat milk are usually fortified with calcium and vitamin D.

Leafy Greens

Leafy green vegetables are low in calories but high in calcium. Greens like kale, collard greens, spinach and turnip greens contain 30-150 mg of calcium per cooked cup.

Leafy greens also provide fiber, folate, potassium, iron and protective plant compounds. However, spinach and Swiss chard contain oxalates which bind to some of the calcium, reducing absorption.

Canned Fish with Bones

Canned fish like sardines and salmon with soft, edible bones are excellent sources of calcium. A 3.75-ounce can of sardines contains over 350 mg. Salmon with bones provides around 200 mg per 3 ounces.

Canned seafood is convenient, budget-friendly and rich in omega-3 fatty acids, vitamin D and other nutrients. Just be sure to look for varieties packed in water, not oil.

Tofu

Tofu made with calcium sulfate is an excellent plant-based source, providing 86-130 mg per 3.5 ounces. Firm and extra firm varieties contain more calcium than soft.

Tofu is a versatile protein source made from soybeans. It's also high in magnesium, copper, manganese and plant compounds called isoflavones.

Beans and Lentils

Beans and lentils are fiber-rich plant proteins that provide a small amount of calcium. White beans, chickpeas, black-eyed peas, kidney beans and lentils contain 35-110 mg per cooked half cup.

Beans and lentils are excellent meat alternatives and are loaded with folate, zinc, iron, magnesium and potassium.

Almonds and Almond Butter

Almonds are very high in calcium, supplying 250 mg per ounce (28 grams). Just a handful provides nearly a quarter of the recommended daily amount.

Almond butter and almond milk are also good options. Almonds are additionally packed with vitamin E, magnesium and plant compounds.

Fortified Foods

Many foods are calcium-fortified, meaning they have extra calcium added. Breakfast cereals, orange juice, plant-based milk, bread, cereal bars and snacks are commonly fortified with calcium and other nutrients.

Read labels and aim for fortified foods providing at least 10% of the daily value. The calcium in fortified foods is as well absorbed as naturally occurring calcium.

Best Cereals for Calcium

Many popular breakfast cereals and granola contain added calcium. Here are some of the top-ranking fortified cereals for calcium content:

1. Total Cereal

A 3/4 cup (29g) serving of Total cereal contains 100% of the daily value for calcium, providing 1,000 mg.

2. Granola

Some granola and granola bars are an excellent source of calcium, with around 300-400 mg per serving. Check the label and choose varieties with at least 10% daily value.

3. Special K

Kellogg's Special K Original cereal has 100 mg or 10% DV of calcium per 1 cup (31g) serving.

4. Bran Flakes

A good source of fiber, certain bran flakes like Post Bran Flakes contain 200-300 mg of calcium per 3/4 cup (30g).

5. Grape Nuts

Grape Nuts cereal provides 210 mg or 21% of the daily calcium in just 1/4 cup (27g). It also contains iron, magnesium and B vitamins.

6. Cheerios

Cheerios are well known for being heart-healthy. One cup (29g) of Original Cheerios has 100 mg or 10% of the DV for calcium.

7. Corn Flakes

Kellogg's Corn Flakes contain 100 mg of calcium or 10% DV per 1 cup (30g) serving.

8. Rice Krispies

A classic crispy rice cereal, Kellogg's Rice Krispies supply 90 mg or 9% of the recommended calcium per 1 cup (29g).

9. Corn Chex

General Mills' Corn Chex cereal contains 250 mg or 25% of the daily calcium in each 1-cup (30g) serving.

10. Corn Bran Crunch

With 210 mg or 21% DV of calcium in 3/4 cup (27g), Kellogg's Corn Bran Crunch is a great choice.

Tips to Increase Calcium Absorption

Here are some tips to help your body absorb and utilize calcium more efficiently:

• Get the recommended daily intake of calcium spread throughout the day.
• Consume calcium with foods containing magnesium and vitamin D which enhance absorption.
• Include good sources of vitamin C like oranges, peppers and broccoli which improve calcium absorption.
• Avoid excess caffeine and high-oxalate foods like spinach and rhubarb which can inhibit calcium absorption.
• Participate in regular weight-bearing exercise to increase the amount of calcium deposited in bones.
• Avoid smoking, excess sodium and very high or low protein intakes which cause calcium loss.

The Bottom Line

Getting enough calcium is vital for optimal health. Dairy products, leafy greens, sardines, tofu, almonds and fortified foods like cereal are excellent sources.

Adequate calcium intake paired with vitamin D, magnesium and exercise helps ensure the body properly uses and retains this important mineral for bones, muscles, nerves and overall health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.