Calcium Content of Foods
Check out this list of calcium-rich foods. Find a breakdown of calcium content in various vegetables, fruits, nuts, legumes, grains, fish and more.
Dairy and soy
| Amount | Calcium (mg) | |
|---|---|---|
| Milk (skim, low fat, whole) | 1 cup | 300 |
| Buttermilk | 1 cup | 300 |
| Cottage cheese | 0.5 cup | 65 |
| Ice cream or ice milk | 0.5 cup | 100 |
| Sour cream, cultured | 1 cup | 250 |
| Soy milk, calcium fortified | 1 cup | 200 to 400 |
| Yogurt | 1 cup | 450 |
| Yogurt drink | 12 oz | 300 |
| Carnation Instant Breakfast | 1 packet | 250 |
| Hot cocoa, calcium fortified | 1 packet | 320 |
| Nonfat dry milk powder | 5 Tbsp | 300 |
| Brie cheese | 1 oz | 50 |
| Hard cheese (cheddar, jack) | 1 oz | 200 |
| Mozzarella | 1 oz | 200 |
| Parmesan cheese | 1 Tbsp | 70 |
| Swiss or gruyere | 1 oz | 270 |
Vegetables
| Amount | Calcium (mg) | |
|---|---|---|
| Acorn squash, cooked | 1 cup | 90 |
| Arugula, raw | 1 cup | 125 |
| Bok choy, raw | 1 cup | 40 |
| Broccoli, cooked | 1 cup | 180 |
| Chard or okra, cooked | 1 cup | 100 |
| Chicory (curly endive), raw | 1 cup | 40 |
| Collard greens | 1 cup | 50 |
| Corn, brine packed | 1 cup | 10 |
| Dandelion greens, raw | 1 cup | 80 |
| Kale, raw | 1 cup | 55 |
| Kelp or kombe | 1 cup | 60 |
| Mustard greens | 1 cup | 40 |
| Spinach, cooked | 1 cup | 240 |
| Turnip greens, raw | 1 cup | 80 |
Fruits
| Amount | Calcium (mg) | |
|---|---|---|
| Figs, dried, uncooked | 1 cup | 300 |
| Kiwi, raw | 1 cup | 50 |
| Orange juice, calcium fortified | 8 oz | 300 |
| Orange juice, from concentrate | 1 cup | 20 |
Legumes
| Amount | Calcium (mg) | |
|---|---|---|
| Garbanzo beans, cooked | 1 cup | 80 |
| Legumes, general, cooked | 0.5 cup | 15 to 50 |
| Pinto beans, cooked | 1 cup | 75 |
| Soybeans, boiled | 0.5 cup | 100 |
| Tempeh | 0.5 cup | 75 |
| Tofu, firm, calcium set | 4 oz | 250 to 750 |
| Tofu, soft regular | 4 oz | 120 to 390 |
| White beans, cooked | 0.5 cup | 70 |
Grains
| Amount | Calcium (mg) | |
|---|---|---|
| Cereals (calcium fortified) | 0.5 to 1 cup | 250 to 1000 |
| Amaranth, cooked | 0.5 cup | 135 |
| Bread, calcium fortified | 1 slice | 150 to 200 |
| Brown rice, long grain, raw | 1 cup | 50 |
| Oatmeal, instant | 1 package | 100 to 150 |
| Tortillas, corn | 2 | 85 |
Nuts and seeds
| Amount | Calcium (mg) | |
|---|---|---|
| Almonds, toasted unblanched | 1 oz. | 80 |
| Sesame seeds, whole roasted | 1 oz. | 280 |
| Sesame tahini | 1 oz. (2 Tbsp) | 130 |
| Sunflower seeds, dried | 1 oz. | 50 |
Fish
| Amount | Calcium (mg) | |
|---|---|---|
| Mackerel, canned | 3 oz. | 250 |
| Salmon, canned, with bones | 3 oz. | 170 to 210 |
| Sardines | 3 oz. | 370 |
Other
| Amount | Calcium (mg) | |
|---|---|---|
| Molasses, blackstrap | 1 Tbsp | 135 |
* When range is given, calcium content varies by product.
* The calcium content of plant foods is varied. Most vegetables, legumes, nuts, seeds, and dried fruit contain some calcium. Listed are selected significant sources of well-absorbed calcium.
References:
- USDA database, Handbook 8 palm program
- Bowes and Church
How much do you need?
| Age | Calcium (mg) |
|---|---|
| 1 – 3 year old | 500 mg |
| 4 — 8 year old | 800 mg |
| 9 – 18 year old | 1300 mg |
| 19 – 50 year old | 1000 mg |
| 51 – 70 year old | 1200 mg |
| 70 and older | 1200 mg |
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UCSF Health medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.