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Lactose Intolerance and Calcium

Lactose Intolerance and Calcium: Where to Get Calcium?

When planning meals, people with lactose intolerance should make sure that each day's diet includes enough calcium, even if dairy products are not included.
 
Many non-dairy foods are high in calcium. Some of these foods include dark, green vegetables, such as broccoli. Other options include fish with soft, edible bones, such as salmon and sardines. To help in planning a high-calcium, low-lactose diet, the table that follows lists some common foods that are good sources of dietary calcium. In addition to showing how much calcium each food contains, the table with dairy products shows the amount of lactose each food contains.
 
Calcium and Lactose in Common Foods
Fruits, Vegetables, and Proteins
Calcium Content
Lactose Content
Soymilk, fortified, 1 cup
200–300 mg
0
Sardines, with edible bones, 3 oz.
270 mg
0
Salmon, canned, with edible bones, 3 oz.
205 mg
0
Broccoli, raw, 1 cup
90 mg
0
Orange, 1 medium
50 mg
0
Pinto beans, 1/2 cup
40 mg
0
Tuna, canned, 3 oz.
10 mg
0
Lettuce greens, 1/2 cup
10 mg
0
 
Dairy Products
Yogurt, plain, low-fat, 1 cup
415 mg
5 g
Milk, reduced fat, 1 cup
295 mg
11 g
Swiss cheese, 1 oz.
270 mg
1 g
Ice cream, 1/2 cup
85 mg
6 g
Cottage cheese, 1/2 cup
75 mg
2–3 g
   
Recent lactose intolerance research shows that yogurt with active cultures may be a good source of calcium for many people with lactose intolerance. Even though yogurt is fairly high in lactose, the bacterial cultures used to make it produce some of the lactase enzyme required for proper digestion.
 
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