Calcium: The Basics
For strong bones, children and adults need plenty of foods with calcium and weight-bearing physical activity every day. Calcium content varies depending on ingredients for many foods. That means a food may have a little more or a little less calcium than what is listed on this chart, because different brands may have slightly different ingredients. Check food labels to see how much calcium is in a specific food.
Which foods contain healthy amounts of calcium?
Check out the below table for some great foods that contain lots of calcium. Remember to opt for low-fat alternatives when available.
| Food | Portion |
Milligrams |
%DV* |
|---|---|---|---|
| Plain, fat-free yogurt | 1 cup | 450 |
45 |
| Grilled cheese sandwich** | 1 sandwich | 371 |
40 |
| American cheese | 2 ounces | 348 |
35 |
| Ricotta cheese, part skim | 1/2 cup | 337 |
35 |
| Fruit yogurt | 1 cup | 315 |
30 |
| Cheddar cheese | 1 1/2 ounces | 305 |
30 |
| Milk (fat free or low fat) | 1 cup | 300 |
30 |
| Orange juice with added calcium | 1 cup | 300 |
30 |
| Soy beverage with added calcium | 1 cup | 250–300 |
25–30 |
| Mozzarella cheese, part skim, low moisture | 1 ounce | 207 |
20 |
| Tofu (with calcium sulfate on ingredient list) | 1/2 cup | 204 |
20 |
| Waffle, homemade with milk, 7-inch | 1 | 191 |
20 |
| Macaroni and cheese | 1/2 cup | 180 |
20 |
| Collards, boiled, frozen | 1/2 cup | 179 |
20 |
| English muffin, whole wheat | 1 | 175 |
20 |
| Rice beverage, with added calcium | 1 cup | 150–300 |
15–30 |
| Pudding, made with milk — chocolate, vanilla, lemon, banana | 1/2 cup | 147–160 |
15 |
| Cheese pizza | 1 slice | 111–147 |
11–15 |
| Collards, boiled | 1/2 cup | 118 |
10 |
| Frozen yogurt (fat free or low fat) | 1/2 cup | 105 |
10 |
| Broccoli, cooked or fresh | 1 cup | 90 |
10 |
| Kale, boiled | 1/2 cup | 90 |
10 |
| Seeds, sesame seeds, whole, dried | 1 tablespoon | 88 |
10 |
| Ice cream | 1/2 cup | 84 |
8 |
| Bok choy, cooked or fresh | 1/2 cup | 80 |
8 |
| Cottage cheese, 2% fat | 1/2 cup | 78 |
8 |
| Almonds, dry roasted | 1 ounce | 71 |
8 |
| White bread | 2 slices | 70 |
8 |
| Cottage cheese, 1% fat | 1/2 cup | 69 |
6 |
| French toast, made with milk | 1 slice | 65 |
6 |
| Oatmeal, instant with added calcium | 1 packet | 100 mg |
11 |
| Cereal with added calcium | 1 ounce | 300 mg |
30 |
| Milk, Lactose Reduced | 1 cup | 300 mg |
30 |
How much calcium does my family need?
This chart lists the recommended daily amount of calcium for people of all ages.
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