Top 10 Food Sources of Calcium

There are a variety of foods that contain calcium—a mineral essential for bone health—but the best sources of naturally occurring calcium are dairy foods. Foods like orange juice, cereals and breads are often fortified with calcium, but the amount varies depending on the product. Tofu is sometimes fortified with calcium, as are several of the plant-based beverages, such as soy and almond.

See the list below for good sources of calcium and note that six out of 10 are dairy foods! The recommended amount of calcium for adults ages 19-50 is 1,000 mg per day. Women over 51 need 1,200 mg per day, and teenagers need 1,300 mg each day.

1. Yogurt*, plain, low-fat (8 ounces): 400 mg
2. Sardines, canned in oil, with bones (3 ounces): 325 mg
3. Cheddar cheese (1 1/2 ounces): 301 mg
4. Mozzarella cheese, part-skim (1 1/2 ounces): 296 mg
5. Dairy milk, 2% milk fat**, white or flavored (1 cup): 295 mg
6. Salmon, pink, canned, solids with bone (3 ounces): 240 mg
7. Kale, fresh, cooked (8 ounces): 226 mg
8. Frozen yogurt, vanilla, soft serve (4 ounces): 162 mg
9. Cottage cheese, 1% milk fat (8 ounces): 138 mg
10. Turnip greens, fresh boiled (4 ounces): 155 mg

*Low-fat Greek yogurt contains 260 mg per 8 ounces.

**Skim milk contains 299 mg per cup, and whole milk contains 276 mg per cup.

Check out our collection of dairy recipes which can help you get the recommended amount of calcium every day.

Anne Cain, MS, MPH, RDN
Director of Communications, Southeast Dairy Association