So here is the first chart again.
The first column is the quoted measure. As pointed out in the last post, the measures are not in any way equal and therefore the rest of the numbers are very misleading. To even out the results and put everything on a level footing, the Adjusted column represents what the actual measure would be in ounces with 1 cup being equal to 8 ounces. I had to omit the “oz” symbol as the spreadsheet would not calculate correctly with that in there, but they are in ounces. The third column Calcium mg is the amount of calcium that was measured in the study measured in milligrams. The last column Calories is the number of calories measure in the study.
Before we continue though there is one other thing I want to gripe about, and that is the Soy Beverage, calcium fortified is another example of trying to compare apples to oranges. Since none of the other samples were calcium fortified, it is not right to include the Soy in this list as there is calcium fortified milk which is not measured. So future displays of this chart will not include the Soy.
Now there are other foods that have calcium in them – lots of foods in fact – but they are generally very low in calcium. For instance, Spinach has calcium in it, but you would need to eat a veritable pile of Spinach to get your daily recommended allowance of between 1000mg and 1500 mg of calcium. So this chart just shows the foods with the highest amounts of calcium in them and there are many more foods which you could use to add to your daily calcium intake.
This chart is not much use to vegetarians as dairy products are naturally high in calcium and calcium fortified dairy products are even higher. But if you are the sort of vegetarian that can eat fish, then Salmon and Sardines are awesome sources of calcium.
So that is the first chart which is essentially, the top 20 calcium containing foods and I can see some yummy combinations in there already. Sardines and plain yogurt go great together and Salmon with a blue cheese sauce would be delightful. I am fortunate in so far as I love Cheddar cheese, Blue Cheese, Sardines, Salmon, yogurt, and 2% milk – as long as it is lactose free, so I can see some great possibilities.
Tomorrow, we’ll look at the second chart.
| Measure | Adjusted | Calcium mg | Calories | |
| Romano cheese | 1.5 oz | 1.5 | 452 | 165 |
| Pasteurized processed Swiss cheese | 2 oz | 2 | 438 | 190 |
| Provolone cheese | 1.5 oz | 1.5 | 321 | 150 |
| Cheddar cheese | 1.5 oz | 1.5 | 307 | 171 |
| Pasteurized process American cheese | 2 oz | 2 | 323 | 188 |
| Blue cheese | 1.5 oz | 1.5 | 225 | 150 |
| Mozzarella cheese, whole milk | 1.5 oz | 1.5 | 215 | 128 |
| Feta cheese | 1.5 oz | 1.5 | 210 | 113 |
| Sardines, Atlantic (with bone) | 3 oz | 3 | 325 | 177 |
| Ricotta cheese, whole milk | ½ cup | 4 | 255 | 214 |
| Pink salmon (with bone) | 3 oz | 3 | 181 | 118 |
| Plain yogurt, non-fat | 8 oz | 8 | 452 | 127 |
| Plain yogurt, low-fat | 8 oz | 8 | 415 | 143 |
| Soy beverage, calcium fortified | 1 cup | 8 | 368 | 98 |
| Fruit yogurt, low-fat | 8 oz | 8 | 345 | 232 |
| Fat-free (skim) milk | 1 cup | 8 | 306 | 83 |
| 1% low-fat milk | 1 cup | 8 | 290 | 102 |
| 2% reduced fat milk | 1 cup | 8 | 285 | 122 |
| Buttermilk, low-fat | 1 cup | 8 | 284 | 98 |
| Whole milk | 1 cup | 8 | 276 | 146 |
| Yogurt, plain, whole milk | 8 oz | 8 | 275 | 138 |
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