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Preventing Osteoporosis: Meeting Your Calcium Needs

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.

Note: Calcium levels may vary, depending on brand and size.

Dairy

Source

Calcium (mg) per serving

Low-fat yogurt, plain

415 mg/8 oz.

Nonfat milk

299 mg/1 cup

Low-fat milk (2%)

293 mg/1 cup

Swiss cheese

272 mg/1 oz.

Cheddar cheese

307 mg/1.5 oz.

Ice cream, vanilla

84 mg/½ cup

Fish and beans

Source

Calcium (mg) per serving

Sardines, Atlantic, canned in oil, with bones

325 mg/3 oz.

Salmon, pink, canned, with bones

181 mg/3 oz.

Soybeans, fresh, boiled

131 mg/½ cup

White beans, cooked

81 mg/½ cup

Navy beans, cooked

79 mg/½ cup

Other sources

Source

Calcium (mg) per serving

Oatmeal, instant, fortified

215 mg/1 cup

Tofu, firm, made with calcium sulfate

253 mg/½ cup

Collards

179 mg/½ cup

English muffin, whole wheat

175 mg/1 muffin

Kale, fresh, cooked

94 mg/1 cup

Orange juice, calcium fortified

349 mg/1 cup

Daily calcium needs

Here are the recommended amounts of calcium for adults. Your daily calcium needs may be different. Ask your healthcare provider how much calcium you need.

  • Adults ages 19 to 50: 1,000 mg per day

  • Women ages 50 to 70: 1,200 mg per day

  • Men ages 50 to 70: 1,000 mg per day

  • Adults ages 71 and older: 1,200 mg per day

Online Medical Reviewer: Raymond Turley Jr PA-C
Online Medical Reviewer: Stacey Wojcik MBA BSN RN
Online Medical Reviewer: Thomas N Joseph MD
Date Last Reviewed: 9/1/2024
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