Most Dairy products are derived from milk, which has been an important source of nutrition for people for thousands of years. If you are not getting enough calcium from your diet or have issues absorbing it due to digestive problems, speak with your doctor about taking supplements or other forms of calcium.
These Dairy products are made from milk, such as cheese, yogurt, kefir, ice cream, butter, etc. However, some dairy products are more highly rich in calcium than others.
The following list shows the Top 10 dairy products with the most calcium per serving size so you can make knowledgeable decisions about the foods you eat to get enough calcium in your diet.
Top 10 Dairy Products With The Most Calcium
10. Plain Yoghurt
Plain yogurt is usually known as natural yogurt, as it is made from cow’s milk without any external sweetness or additives.
Plain yogurt is an excellent source of protein, calcium, and vitamin B12.
It has been suggested that plain yogurt can help to lower your cholesterol and improve your digestion.
A one-cup of plain yogurt provides 30% of your daily value for calcium, making it a top dairy product with the most calcium.
Just be sure to check brands or labels carefully whenever you buy plain yogurt, as some brands contain added sugar.
If you are looking for a more nutritious alternative to cream cheese, look no other than plain yogurt!
It also makes a great base for dips and dressings. However, if you’re watching your calorie intake or trying to lose weight quickly, you might want low-fat or nonfat varieties instead.
9. Sour Cream
It’s higher in calories and sodium than some other dairy products, but sour cream has a lot of calcium in it.
It contains 83 milligrams per 1-tablespoon serving. Some brands have even more.
For example, Breakstone’s Reduced Fat Sour Cream are containing 90 milligrams per 1-tablespoon serving.
That means one tablespoon has roughly 15 percent of your daily recommended intake for calcium.
1 tablespoon also provides 7 grams of fat and 5 grams of saturated fat that’s 30% and 20% of your daily recommended maximum intake, respectively.
So while you might want to use less sour cream on your baked potato or taco salad, you can feel good about enjoying it now and then because few other foods offer such a high concentration of calcium with so little saturated fat or calories.
8. Greek Yogurt
Greek yogurt is known for its thick texture and delicious flavor.
In recent years, it’s widely popular, as people have learned that it is healthier than traditional yogurt thanks to its higher protein content.
Greek yogurt is also a great source of calcium: a single serving has around 20% of your daily suggested intake.
Some of the brands contain even more calcium per serving than others.
For example, Yoplait Original Plain contains 300 mg of calcium per cup; Fage Total 2% contains 450 mg per cup.
7. Whole Milk
Whole milk is an excellent source of calcium.
A single glass are containing around 300 mg of calcium, which is about 33% of your daily recommended value.
However, many health professionals recommend not drinking whole milk regularly because it can contain high levels of saturated fat and cholesterol.
You’re better off choosing 2% or 1% milk instead.
These kinds of milk are less likely to affect your blood cholesterol levels, making them a better choice for everyday use.
In addition, they have just as much calcium as whole milk.
6. Skimmed Milk
Skimmed milk is a dairy product that contains very little fat. A cup of skimmed milk contains approximately 87 mg of calcium.
It is produced by heating cow’s milk until all its natural fat floats to the top, leaving only water and protein in the solution.
Once separated, it is reduced to only 3% fat content and making it a low-fat alternative to whole or 2% milk.
It is also known as non-fat or skim in other countries, but it should not be confused with low-fat (1%) or fat-free (0%) milk.
In addition to being lower in calories than regular milk, skimmed milk can help lower cholesterol levels.
Due to extracting most of the natural fat, it lacks many vitamins found in full-fat milk, such as vitamin A and riboflavin.
People who consume large amounts of skimmed milk may become deficient in these nutrients.
This deficiency may cause health problems like fatigue and weakness due to anemia or poor eyesight due to a lack of vitamin A.
If you are concerned about getting enough vitamins from your diet while avoiding too much fat from your diet at once, try adding some fruits and vegetables into your diet instead.
Vitamin C is an important nutrient for maintaining healthy bones. So you might want to consider eating oranges instead if you are trying to reduce your intake of saturated fats without sacrificing bone health.
5. Cottage Cheese
1 cup of cottage cheese has 672 mg of calcium.
1 cup is equal to more than 30% of your daily recommended intake of calcium, which is 1,000 mg.
Cottage cheese can be eaten plain or mixed with fruit or vegetables.
It can also be used as a substitute for cream cheese in recipes such as dips and spreads.
However, it tends to have a stronger taste and texture than cream cheese.
As a result, you may want to mix it with other ingredients before serving.
A study published found that consuming high-calcium foods like cottage cheese could help to increase the density of bone and reduce fracture risk by 33%.
For example, if you’re 50 years old, consuming 1 cup of low-fat yogurt per day could reduce your risk of hip fracture by 13% over 4 years compared to not eating yogurt at all.
Yogurt: 1 cup of yogurt contains 534 mg of calcium. This amount provides about 27% of your daily recommended intake.
In addition to being rich in calcium, many types of yogurt are also good sources of protein and probiotics which are beneficial bacteria that boost digestive health.
4. Ice Cream
If you’re looking for a dairy product with a lot of calcium, consider ice cream.
Ice cream usually contains good amounts of phosphorus as well, meaning it also contributes to bone formation.
For example, 3⁄4 cup of vanilla ice cream provides 90 mg of calcium and 300 mg of phosphorus.
Just keep in mind that like most foods, ice cream is best consumed in moderation when trying to lose weight.
While consuming too much ice cream can increase your weight gain (and not enough can lead to bone loss), moderate consumption helps meet your body’s needs for vitamin D, which is essential for healthy bones and muscles.
3. Cheese
Cheese is a dairy product that is rich in calcium, with an 8-ounce serving containing 669 mg of calcium.
However, it is also high in calories, with an 8-ounce serving containing 253 calories.
Cheese can be used as a main source of protein or as an addition to a meal that contains meat.
Crumbled cheese can also be added to vegetables or pasta dishes for extra flavor and texture.
2. Yogurt
Yogurt is a dairy product made with milk and may also contain added ingredients such as fruit, sweeteners, or gelatin.
It’s rich in calcium and well known for its probiotic effects on digestion, but yogurt can also help build strong bones.
A cup of plain yogurt contains about 450 mg of calcium.
However, many yogurts are sold in stores that have added sugar to enhance flavor and it is important to check brands or labels.
If you are looking for a good source of calcium that isn’t too high in calories you can go for yogurt.
1. Milk
Milk is rich in calcium, phosphorus, B vitamins, potassium, vitamin D, and some other dairy products are good sources of calcium.
Although most people associate dairy products with bone strength, it is important to remember that all dairy products are not containing equal amounts of calcium
For example, 1 cup of skim milk contains 306 milligrams (mg) of calcium, while a cup of whole milk contains 326 mg.
Cow’s milk is generally considered a top source of calcium because it tends to have higher amounts than many other types of milk such as soy or almond.
Just remember that consume low-fat varieties if you want to avoid calories and fat grams.
Try to take unsweetened varieties in cereals or in recipes that call for water instead of whole milk or cream.
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