Recommended Daily Calcium Intakes

Children 1–3 years

700mg

Children 4–8 years

1,000mg

Boys 9–18 years

1,300mg

Girls 9–18 years

1,300mg

Adults (men and women,including pregnant women*)

1,000mg–1,200mg

*women who are breastfeeding may require additional calcium

Selected Food Sources of Calcium

Food

Milligrams (mg)

per serving

Percent DV*

Yogurt, plain, low fat, 8 ounces

415

42

Orange juice, calcium-fortified, 6 ounces

261

26

Yogurt, fruit, low fat, 8 ounces

313–384

31–38

Mozzarella, part skim, 1.5 ounces

333

33

Sardines, canned in oil, with bones, 3 ounces

325

33

Cheddar cheese, 1.5 ounces

307

31

Milk, nonfat, 8 ounces**

299

30

Milk, reduced-fat (2% milk fat), 8 ounces

293

29

Milk, buttermilk, lowfat, 8 ounces

284

28

Milk, whole (3.25% milk fat), 8 ounces

276

28

Tofu, firm, made with calcium sulfate, ½ cup***

253

25

Salmon, pink, canned, solids with bone, 3 ounces

181

18

Cottage cheese, 1% milk fat, 1 cup

138

14

Tofu, soft, made with calcium sulfate, ½ cup***

138

14

Instant breakfast drink, various flavors and brands,

powder prepared with water, 8 ounces

105–250

10–25

Frozen yogurt, vanilla, soft serve, ½ cup

103

10

Ready-to-eat cereal, calcium-fortified, 1 cup

100–1,000

10–100

Turnip greens, fresh, boiled, ½ cup

99

10

Kale, fresh, cooked, 1 cup

94

9

Kale, raw, chopped, 1 cup

100

10

Ice cream, vanilla, ½ cup

84

8

Soy beverage, calcium-fortified, 8 ounces

80–500

8–50

Chinese cabbage, bok choi, raw, shredded, 1 cup

74

7

Bread, white, 1 slice

73

7

Pudding, chocolate, ready to eat, refrigerated, 4 ounces

55

6

Tortilla, corn, ready-to-bake/fry, one 6” diameter

46

5

Tortilla, flour, ready-to-bake/fry, one 6” diameter

32

3

Sour cream, reduced fat, cultured, 2 tablespoons

31

3

Bread, whole-wheat, 1 slice

30

3

Broccoli, raw, ½ cup

21

2

Cheese, cream, regular, 1 tablespoon

14

1

Source: National Institutes of Health, Office of Dietary Supplements

* DV = Daily Value.

** Calcium content varies slightly by fat content; the more fat, the less calcium the food contains.

** Calcium content is for tofu processed with a calcium salt. Tofu processed with other salts does not provide significant

amounts of calcium.

Further information
NIH Osteoporosis and Related Bone Diseases National Resource Center: www.niams.nih.gov/Health_Info/Bone/Osteoporosis
Office of Dietary Supplements: http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

Last Reviewed: June 2013