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What are good sources of calcium?

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Dairy Sources

A variety of foods contain calcium. Milk and other dairy products contain a lot of calcium.1,2 Low-fat and fat-free milk and dairy products are also great sources of calcium because:

  • They contain little or no fat.
  • The calcium in low-fat and fat-free milk and dairy products is easy for the body to absorb.
  • Low-fat and fat-free milk have added vitamin D, which helps the body absorb the calcium.
  • Milk and dairy products also provide other essential nutrients that are important for optimal bone health and development.

Tweens and teens can get most of their daily calcium by drinking 3 cups of low-fat or fat-free milk, but they do need additional calcium (400 mg more) to get the entire 1,300 mg that is necessary for strong bone growth. Other good sources of calcium include milk products and milk substitutes, such as:

  • Flavored milk (for example, chocolate milk)
  • Lactose-free or lactose-reduced milk
  • Buttermilk
  • Plain or fruit yogurt
  • Cheese
  • Rice milk or soy milk with added calcium

Nondairy Sources

Milk isn't the only way for tweens and teens to get the 1,300 mg calcium they need every day. This is especially important for people who have lactose intolerance or who don't eat dairy products. Other good sources of calcium include:

  • Dark green, leafy vegetables (such as spinach, broccoli, and bok choy)
  • Some fish
  • Several servings of vegetables (to get the amount of calcium in a cup of milk3)

Foods that are fortified with calcium (calcium is added) are also a good option. Check the ingredient list for:

  • Tofu (with added calcium sulfate)
  • Calcium-fortified orange juice
  • Soy beverages with added calcium
  • Calcium-fortified cereals or breads

Calcium supplements are an additional, alternative way to get calcium for children and adults who do not drink or cannot have milk or milk products.

Food labels on packaged, bottled, and canned foods show how much calcium is in one serving of food. Look at the % Daily Value (or % DV) next to the calcium number on the food label. To learn more about how to read food labels, visit How To Understand and Use the Nutrition Facts Label.

The following chart lists selected food sources ranked by the approximate amount of calcium in a standard portion:

Food Portion Size Calcium (mg)
Yogurt, plain, low fat 8 oz 415
Orange juice, calcium fortified 6 oz 375
Yogurt, fruit, low fat 8 oz 338–384
Mozzarella cheese, part skim 1½ oz 333
Sardines, canned in oil, with bones 3 oz 325
Cheddar cheese 1½ oz 307
Milk, nonfat 8 oz 299
Milk, reduced fat (2% milk fat) 8 oz 293
Milk, buttermilk 8 oz 282–350
Milk, whole (3.25% milk fat) 8 oz 276
Tofu, firm, made with calcium 4 oz 253
Salmon, pink, canned, solids with bone 3 oz 181
Cottage cheese (1% milk fat) 8 oz 138
Tofu, soft, made with calcium sulfate 4 oz 138
Instant breakfast drink, powder prepared with water 8 oz 105–250
Frozen yogurt, vanilla, soft serve 4 oz 103
Ready-to-eat cereal, calcium fortified 8 oz 100–1,000
Turnip greens, fresh, boiled 4 oz 99
Kale, fresh, cooked 8 oz 94
Kale, raw, chopped 8 oz 90
Ice cream, vanilla 4 oz 84
Soy milk, calcium fortified 8 oz 80–500
Chinese cabbage (bok choy), raw, shredded 8 oz 74
Bread, white 1 slice 73
Broccoli, raw 8 oz 21

Adapted from: Office of Dietary Supplements, National Institutes of Health. (2011). Dietary supplement fact sheet: Calcium. Retrieved April 21, 2012, from -HealthProfessional/ - h3

  1. National Institutes of Health Consensus Development Program. National Institutes of Health Consensus Development Conference Statement. (1994). Optimal calcium intake. Retrieved April 21, 2012, from [top]
  2. U.S. Department of Agriculture, U.S. Department of Health and Human Services. (2010, December). Dietary guidelines for Americans 2010 (7th ed.). Retrieved April 21, 2012, from [top]
  3. Office of Dietary Supplements, National Institutes of Health. (2011). Dietary supplement fact sheet: Calcium. Retrieved April 21, 2012, from -HealthProfessional/ - h3 [top]

Last Reviewed: 05/06/2014
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