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List of Foods with Calcium
For strong bones, children and adults need plenty of foods with calcium and weight-bearing physical activity every day. Here are some great tasting ways to help your daughter get the calcium she needs.
Girls aged 9–18 should aim for 1,300
milligrams or 130% of the
daily value (DV) every day.*
Calcium content varies depending on ingredients for many foods. That means a food may have a little more or a little less calcium than what is listed on this chart, because different brands may have slightly different ingredients. Check food labels to see how much calcium is in a specific food.
Make sure to choose fat-free or low-fat versions of these foods most often.
| Food |
Portion |
Calcium |
| Milligrams |
%DV* |
| Plain, fat-free yogurt |
1 cup |
450 |
45 |
| Grilled cheese sandwich** |
1 sandwich |
371 |
40 |
| American cheese |
2 ounces |
348 |
35 |
| Ricotta cheese, part skim |
1/2 cup |
337 |
35 |
| Fruit yogurt |
1 cup |
315 |
30 |
| Cheddar cheese |
1 1/2 ounces |
305 |
30 |
| Milk (fat free or low fat) |
1 cup |
300 |
30 |
| Orange juice with added calcium |
1 cup |
300 |
30 |
| Soy beverage with added calcium |
1 cup |
250–300 |
25–30 |
| Mozzarella cheese, part skim, low moisture |
1 ounce |
207 |
20 |
| Tofu (with calcium sulfate on ingredient list) |
1/2 cup |
204 |
20 |
| Waffle, homemade with milk, 7-inch |
1 |
191 |
20 |
| Macaroni and cheese |
1/2 cup |
180 |
20 |
| Collards, boiled, frozen |
1/2 cup |
179 |
20 |
| English muffin, whole wheat |
1 |
175 |
20 |
| Rice beverage, with added calcium |
1 cup |
150–300 |
15–30 |
| Pudding, made with milk — chocolate, vanilla, lemon, banana |
1/2 cup |
147–160 |
15 |
| Cheese pizza |
1 slice |
111–147 |
11–15 |
| Collards, boiled |
1/2 cup |
118 |
10 |
| Frozen yogurt (fat free or low fat) |
1/2 cup |
105 |
10 |
| Broccoli, cooked or fresh |
1 cup |
90 |
10 |
| Kale, boiled |
1/2 cup |
90 |
10 |
| Seeds, sesame seeds, whole, dried |
1 tablespoon |
88 |
10 |
| Ice cream |
1/2 cup |
84 |
8 |
| Bok choy, cooked or fresh |
1/2 cup |
80 |
8 |
| Cottage cheese, 2% fat |
1/2 cup |
78 |
8 |
| Almonds, dry roasted |
1 ounce |
71 |
8 |
| White bread |
2 slices |
70 |
8 |
| Cottage cheese, 1% fat |
1/2 cup |
69 |
6 |
| French toast, made with milk |
1 slice |
65 |
6 |
| Oatmeal, instant with added calcium |
1 packet |
100 |
11 |
| Cereal with added calcium |
1 ounce |
300 |
30 |
| Milk, lactose reduced |
1 cup |
300 |
30 |
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* %DV = % of Daily Value used on food labels. The Daily Value for calcium is 1,000 milligrams (mg). 5% DV or less of a nutrient is low; 20% DV or more is high. Label values are rounded. Visit the KidsHealth and FDA Web sites to read more about food labels.
** Using 2 slices of white bread, 1 1/2 ounces cheese, nonstick cooking spray.
Sources: American Dietetic Association's Complete Food and Nutrition Guide, by Roberta Larson Duyff, Chronimed Publishing, 1996; Bowes and Church's Food Values of Portions Commonly Used, revised by Jean A.T. Pennington, Lippincott-Raven Publishers, 1998; USDA Nutrient Database for Standard Reference (Release 14, 2001); Imagine Foods Rice Dream and Pacific Foods; United States Department of Health and Human Services, Dietary Guidelines for Americans, 2005, Appendix B: Food Sources of Selected Nutrients: Appendix B-4: Non-Dairy Food Sources of Calcium; Bone Health and Osteoporosis: A Report of the Surgeon General, 2004, Chapter 7: Lifestyle Approaches to Promote Bone Health, Table 7-2: Selected Food Sources of Calcium, pg 161.
Note: The % Daily Value numbers are often rounded. That means the % DV numbers may not be the exact value. Rounded numbers are easier to work with. Numbers that end in 1 through 4 are generally rounded to the next lower number that ends in 0. For example 74 rounded to the nearest ten would be 70. Numbers that end in a digit of 5 or more are generally rounded up to the next even ten. For instance the number 88 rounded to the nearest ten would be 90.
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