A Guide to Calcium-Rich Foods

If you want to skip the supplement route and get your calcium the old-fashioned way, there are a number of different foods you can work into your diet to reach your recommended daily al lowance amount. (You may need to avoid certain foods if you are lactose intolerant, are on anticoagulants, or have kidney stones.) Here’s a list of calcium-rich foods to help you out:

CATEGORY SERVING AMOUNT CALCIUM CONTENT (mg)
DAIRY and SOY
Milk (skim, low fat, whole) 1 cup 300
Buttermilk 1 cup 300
Cottage Cheese ½ cup 65
Ice Cream or Ice Milk ½ cup 100
Cultured Sour Cream 1 cup 250
Soy Milk (calcium fortified) 1 cup 200 to 400
Yogurt 1 cup 450
Hot Cocoa (calcium fortified) 1 packet 320
Brie Cheese 1 ounce 50
Hard Cheese (cheddar, jack) 1 ounce 200
Mozzarella 1 ounce 200
Parmesan Cheese 1 Tablespoon 70
Swiss or Gruyere Cheese 1 ounce 270
FRUITS
Figs (dried, uncooked) 1 cup 300
Orange 1 large 74
Orange juice (calcium fortified) 8 ounces 300
Orange juice (from concentrate) 8 ounces 20
VEGETABLES
Acorn Squash (cooked) 1 cup 90
Arugula, raw 1 cup 125
Asparagus (cooked) ½ cup 21
Bok choy (raw) 1 cup 40
Broccoli (cooked) 1 cup 180
Chard 1 cup 100
Collard greens 1 cup 50
Edamame (cooked) 1 cup 98
Kale (raw) 1 cup 55
Okra (cooked) 1 cup 82
Spinach (cooked) 1 cup 240
LEGUMES (BEANS)
Garbanzo beans (cooked) 1 cup 80
Pinto beans (cooked) ½ cup 15 to 50
Tofu (soft, regular) 4 ounces 120 to 390
Tofu (firm, calcium set) 4 ounces 250 to 750
White beans (cooked) ½ cup 70
GRAINS
Cereals (calcium fortified) ½ cup to 1 cup 250 to 1000
Bread (calcium fortified) 1 slice 150 to 200
Brown rice (long grain) 1 cup 50
Instant Oatmeal 1 package 100 to 150
NUTS and SEEDS
Almonds (toasted, unblanched) 1 ounce 80
Sesame seeds (whole roasted) 1 ounce 280
Sunflower seeds (dried) 1 ounce 50
FISH
Mackerel (canned) 3 ounces 250
Salmon (canned, with bones) 3 ounces 170 to 210
Sardines 3 ounces 370