Your body needs calcium to build and repair bones. But it can't make calcium on its own. That's why it's important to eat calcium-rich foods. Some foods are naturally rich in calcium. Others have calcium added (fortified). It's best to get calcium from the foods you eat. But if you can't get enough, you may want to take calcium supplements. To meet your daily calcium needs, try the foods listed below.
14-18 Years Old: 1,300 mg
19-30 Years Old: 1,000 mg
31-50 Years Old: 1,000 mg
51-70 Years Old: 1,200 mg
Dairy
Fish & Beans
Other Sources
Source
Calcium (mg)per serving
Low-fat yogurt plain
415 mg/8 oz.
Sardines, Atlantic, canned, with bones
351 mg/3 oz.
Oatmeal, instant, fortified
215 mg/1 cup
Nonfat milk
302 mg/1 cup
Salmon, sockeye, canned, with bones
239 mg/3 oz.
Tofu made with calcium sulfate
204 mg/3 oz
Low-fat milk
297 mg/1 cup
Soybeans, fresh, boiled
131 mg/1/2 cup
Collards
179 mg/1/2 cup
Swiss cheese
272 mg/1 oz.
White beans, cooked
81 mg/1/2 cup
English muffin, whole wheat
175mg/1 muffin
Cheddar cheese
205 mg/1 oz.
Navy beans, cooked
79 mg/1/2 cup
Kale
90 mg/1/2 cup
Ice cream strawberry
Orange, navel
56 mg/1 medium
Note: Calcium levels may vary depending on brand and size.
Date Last Reviewed: 2007-01-15T00:00:00-07:00
Date Last Modified: 2005-07-02T00:00:00-06:00
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