Food Sources of Calcium

Posted: May 8, 2014

Information About Calcium

 
Calcium is a mineral that helps you build and maintain strong bones and teeth.  
Good calcium intake throughout your life can help to prevent osteoporosis. When you have osteoporosis your bones are weak and thin from a loss of calcium. Weak bones can break more easily than strong bones.
Calcium is also used in other parts of your body. It helps your muscles work and your heartbeat.
 

How Much Calcium Should I Aim For?

 
Age in Years Aim for an intake of milligrams (mg)/day Stay below *
mg/day
Men and Women 19-50  1000  2500
Women 51-70 1200  2000
Men 51-70 1000 2000
Men and Women 71 and older 1200 2000
Pregnant and Breastfeeding Women 19 and older 1000  2500
*This includes sources of calcium from food and supplements.
 

Calcium Content of Some Common Foods

 
Milk and milk alternatives are excellent sources of calcium. If you do not include milk or milk alternatives in your diet, there are other foods which contain calcium as well. This table will show you which foods are a source of calcium.
Food  Serving Size  Calcium (mg)
Vegetables and Fruits
Vegetables
Collards, frozen, cooked 125 mL (½ cup) 189
Spinach, frozen, cooked 125 mL (½ cup) 154
Collards, cooked 125 mL (½ cup) 141
Turnip greens, frozen, cooked 125 mL (½ cup) 132
Spinach, cooked 125 mL (½ cup) 129
Turnip greens, cooked 125 mL (½ cup) 104
Kale, frozen, cooked 125 mL (½ cup) 95
Fruit
Orange juice, fortified with calcium 125 mL (½ cup) 155
Grains Products This food group contains very little of this nutrient.
Milk and Alternatives    
Milk and Milk Alternatives    
Buttermilk 250 mL (1 cup) 370
Soy beverage, fortified with calcium 250 mL (1 cup) 321-324
3.3% homo, 2%, 1%, skim, chocolate milk 250 mL (1 cup) 291-322
Dry powdered milk 24 g (4 Tbsp) of powder will make 250mL of milk 302
Cheese    
Gruyere, swiss, goat, low fat cheddar, mozzarella 50 g (1½ oz) 396-506
Processed cheese slices (swiss, cheddar, low fat swiss or cheddar) 50 g (1½ oz) 276-386
Cheddar, colby, edam, gouda, mozzarella, blue 50 g (1½ oz) 252-366
Ricotta cheese 125 mL (½ cup) 269-356
Cottage cheese 250 mL (1 cup) 146-217
Miscellaneous
Yogurt, plain 175 g (¾ cup) 292-332
Yogurt, fruit bottom 175 g (¾ cup) 221-291
Yogurt, soy 175 g (¾ cup) 206
Yogurt beverage 200 mL 190
Kefir 175 g (¾ cup) 187
Meats and Alternatives    
Fish and Seafood    
Sardines, Atlantic, canned in oil, with bones 75 g (2 ½ oz) 286
Salmon (pink/humpback, red/sockeye), canned, with bones 75 g (2 ½ oz) 179-208
Mackerel, canned 75 g (2 ½ oz) 181
Sardines, Pacific, canned in tomato sauce, with bones 75 g (2 ½ oz) 180
Anchovies, canned 75 g (2 ½ oz) 174
Meat Alternatives    
Tofu, prepared with calcium sulfate 150 g (¾ cup) 234-347
Beans (white, navy), canned or cooked 175 mL (¾ cup) 93-141
Tahini/sesame seed butter 30 mL (2 Tbsp) 130
Baked beans, canned 175 mL (¾ cup) 89-105
Almonds, dry roasted, unblanched 60 mL (¼ cup) 93
Other    
Goat's milk or rice beverage, fortified with calcium 250 mL (1 cup) 319-345
Blackstrap molasses 15 mL (1 Tbsp) 179
 
 
Source:
 
"Canadian Nutrient File 2010" .
www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/index-eng.php
[Accessed April 5, 2012]