Calcium Content of Foods

Dairy and soy	Amount	Calcium (mg)
Milk (skim, low fat, whole)	1 cup	300
Buttermilk	1 cup	300
Cottage cheese	0.5 cup	65
Ice cream or ice milk	0.5 cup	100
Sour cream, cultured	1 cup	250
Soy milk, calcium fortified	1 cup	200 to 400
Yogurt	1 cup	450
Yogurt drink	12 oz	300
Carnation Instant Breakfast	1 packet	250
Hot cocoa, calcium fortified	1 packet	320
Nonfat dry milk powder	5 Tbsp	300
Brie cheese	1 oz	50
Hard cheese (cheddar, jack)	1 oz	200
Mozzarella	1 oz	200
Parmesan cheese	1 Tbsp	70
Swiss or gruyere	1 oz	270

Vegetables

Acorn squash, cooked	1 cup	90
Arugula, raw	1 cup	125
Bok choy, raw	1 cup	40
Broccoli, cooked	1 cup	180
Chard or okra, cooked	1 cup	100
Chicory (curly endive), raw	1 cup	40
Collard greens	1 cup	50
Corn, brine packed	1 cup	10
Dandelion greens, raw	1 cup	80
Kale, raw	1 cup	55
Kelp or kombe	1 cup	60
Mustard greens	1 cup	40
Spinach, cooked	1 cup	240
Turnip greens, raw	1 cup	80

Fruits

Figs, dried, uncooked	1 cup	300
Kiwi, raw	1 cup	50
Orange juice, calcium fortified	8 oz	300
Orange juice, from concentrate	1 cup	20

Legumes

Garbanzo beans, cooked	1 cup	80
Legumes, general, cooked	0.5 cup	15 to 50
Pinto beans, cooked	1 cup	75
Soybeans, boiled	0.5 cup	100
Tempeh	0.5 cup	75
Tofu, firm, calcium set	4 oz	250 to 750
Tofu, soft regular	4 oz	120 to 390
White beans, cooked	0.5 cup	70

Grains

Cereals (calcium fortified)	0.5 to 1 cup	250 to 1000
Amaranth, cooked	0.5 cup	135
Bread, calcium fortified	1 slice	150 to 200
Brown rice, long grain, raw	1 cup	50
Oatmeal, instant	1 package	100 to 150
Tortillas, corn	2	85

Nuts and seeds

Almonds, toasted unblanched	1 oz.	80
Sesame seeds, whole roasted	1 oz.	280
Sesame tahini	1 oz. (2 Tbsp)	130
Sunflower seeds, dried	1 oz.	50

Fish

Mackerel, canned	3 oz.	250
Salmon, canned, with bones	3 oz.	170 to 210
Sardines	3 oz.	370

Other

Molasses, blackstrap

1 Tbsp

135

* When range is given, calcium content varies by product.

* The calcium content of plant foods is varied. Most vegetables, legumes, nuts, seeds, and dried fruit contain some calcium. Listed are selected significant sources of well-absorbed calcium.

References:

USDA database, Handbook 8 palm program
Bowes and Church

How Much Do You Need?

Age	Calcium (mg)
1 – 3 year old	500 mg
4 — 8 year old	800 mg
9 – 18 year old	1300 mg
19 – 50 year old	1000 mg
51 – 70 year old	1200 mg
70 and older	1200 mg

UCSF Health medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.

Recommended reading

Cholesterol Content of Foods

Use these tables to check the cholesterol and fat content of the foods you eat. This will help you keep track of your daily cholesterol intake.

Folate

The dietary reference intake for folate, or folic acid, is 400 micrograms (mcg) per day. Nevertheless, many people fall short of this goal. Learn more here.

Getting Enough Calcium

Calcium is important for the maintenance of healthy bones and teeth. Calcium needs are highest during times of growth and after menopause in women. Learn more.

Guidelines for a Low Cholesterol, Low Saturated Fat Diet

Check out these guidelines for a low cholesterol, low saturated fat diet including how to choose meats, dairy, fruits and vegetables and more.

Guidelines for a Low Sodium Diet

A main source of sodium is table salt. The average American eats five or more teaspoons of salt each day, about 20 times as much as the body needs. Learn more.

Increasing Fiber Intake

A high-fiber diet reduces the risk of developing various diseases and is important for the health of the digestive system and lowering cholesterol. Learn more.

Soy Protein Content of Foods

Soy contains isoflavones genistein and diadzen that are not found in any other foods and are proven to reduce blood cholesterol and slow bone loss. Learn more.

Your Doctor Visit

See our top 10 tips for making your UCSF doctor’s appointment as stress-free and productive as possible.

Related clinics

Nutrition Counseling Clinic at Parnassus

400 Parnassus Avenue,, Second Floor
San Francisco, CA 94143

(415) 353-2291

M-F, 8 a.m. - 4:45 p.m.