Where Can I Find Calcium Rich Food? In the United States (U.S.), milk, yogurt and cheese are the major contributors of calcium in the typical diet. The U.S. Department of Agriculture's Food Guide Pyramid recommends that individuals two years and older eat 2-3 servings of dairy products per day. A serving is equal to:
- 1 cup (8 fl oz) of milk
- 8 oz of yogurt
- 1.5 oz of natural cheese (such as Cheddar)
- 2.0 oz of processed cheese (such as American)
However research has shown that the amount of calcium in so called "Calcium rich food" varies greatly from one type of food to the next and there is even a lack of consistency between different types of dairy products. This research published by the University of Alabama, from an analysis of 57 studies from 1987, contradicts the government assertion that a variety of non-fat and reduced fat dairy products that contain the same amount of calcium as regular dairy products are available in the U.S. today for individuals concerned about saturated fat content from regular dairy products.
Milk products may also contain anti-nutritive components which prevent the absorption of calcium. This suggests that milk products may not be the calcium net-rich food it is suggested to be.
Although dairy products are the main source of calcium in the U.S. diet, other foods also contribute to overall calcium intake. Individuals with lactose intolerance (those who experience symptoms such as bloating and diarrhea because they cannot completely digest the milk sugar lactose) and those who are vegan (people who consume no animal products) tend to avoid or completely eliminate dairy products from their diets. Thus, it is important for these individuals to meet their calcium needs with alternative calcium sources if they choose to avoid or eliminate dairy products from their diet.
Foods such as Chinese cabbage, kale and broccoli are other alternative calcium sources. Although most grains are not high in calcium (unless fortified), they do contribute calcium to the diet because they are consumed frequently. Additionally, there are several calcium-fortified food sources presently available, including fruit juices, fruit drinks, tofu and cereals. Calcium absorption varies among foods. Certain plant-based foods such as some vegetables contain substances which can reduce calcium absorption. Thus, you may have to eat several servings of certain foods such as spinach to obtain the same amount of calcium in one cup of milk, which is not only calcium-rich but also contains calcium in an easily absorbable form. The table contains additional listings of food sources of calcium.
Selected Food Sources of Calcium
| Food |
Calcium (mg) |
% DV* |
| Yogurt, plain, low fat, 8 oz. |
415 |
42% |
| Yogurt, fruit, low fat, 8 oz. |
245-384 |
25%-38% |
| Sardines, canned in oil, with bones, 3 oz. |
324 |
32% |
| Cheddar cheese, 1 ½ oz shredded |
306 |
31% |
| Milk, non-fat, 8 fl oz. |
302 |
30% |
| Milk, reduced fat (2% milk fat), no solids, 8 fl oz. |
297 |
30% |
| Milk, whole (3.25% milk fat), 8 fl oz |
291 |
29% |
| Milk, buttermilk, 8 fl oz. |
285 |
29% |
| Milk, lactose reduced, 8 fl oz.** |
285-302 |
29-30% |
| Mozzarella, part skim 1 ½ oz. |
275 |
28% |
| Tofu, firm, made w/calcium sulfate, ½ cup*** |
204 |
20% |
| Orange juice, calcium fortified, 6 fl oz. |
200-260 |
20-26% |
| Salmon, pink, canned, solids with bone, 3 oz. |
181 |
18% |
| Pudding, chocolate, instant, made w/ 2% milk, ½ cup |
153 |
15% |
| Cottage cheese, 1% milk fat, 1 cup unpacked |
138 |
14% |
| Tofu, soft, made w/calcium sulfate, ½ cup*** |
138 |
14% |
| Spinach, cooked, ½ cup |
120 |
12% |
| Instant breakfast drink, various flavors and brands, powder prepared with water, 8 fl oz. |
105-250 |
10-25% |
| Frozen yogurt, vanilla, soft serve, ½ cup |
103 |
10% |
| Ready to eat cereal, calcium fortified, 1 cup |
100-1000 |
10%-100% |
| Turnip greens, boiled, ½ cup |
99 |
10% |
| Kale, cooked, 1 cup |
94 |
9% |
| Kale, raw, 1 cup |
90 |
9% |
| Ice cream, vanilla, ½ cup |
85 |
8.5% |
| Soy beverage, calcium fortified, 8 fl oz. |
80-500 |
8-50% |
| Chinese cabbage, raw, 1 cup |
74 |
7% |
| Tortilla, corn, ready to bake/fry, 1 medium |
42 |
4% |
| Tortilla, flour, ready to bake/fry, one 6" diameter |
37 |
4% |
| Sour cream, reduced fat, cultured, 2 Tbsp |
32 |
3% |
| Bread, white, 1 oz |
31 |
3% |
| Broccoli, raw, ½ cup |
21 |
2% |
| Bread, whole wheat, 1 slice |
20 |
2% |
| Cheese, cream, regular, 1 Tbsp |
12 |
1% |
*DV=Daily Value
**Content varies slightly according to fat content; average =300 mg calcium
*** Calcium values are only for tofu processed with a calcium salt. Tofu processed with a non-calcium salt will not contain significant amounts of calcium.
Daily Values (DV) were developed to help consumers determine if a typical serving of a food contains a lot or a little of a specific nutrient. The DV for calcium is based on 1000 mg. The percent DV (% DV) listed on the Nutrition Facts panel of food labels tells you what percentages of the DV are provided in one serving. For instance, if you consumed a food that contained 300 mg of calcium, the DV would be 30% for calcium on the food label.
A food providing 5% of the DV or less is a low source while a food that provides 10-19% of the DV is a good source and a food that provides 20% of the DV or more is an excellent source for a nutrient. For foods not listed in this table, please refer to the U.S. Department of Agriculture's Nutrient Database Web site: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl.
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