The RDI of calcium for women over 19 years old is about 1,000 mg a day.

So do you get enough? In order to answer that question, you need to know how much calcium is in the foods you eat.

Dairy products are a great source of calcium, but they're not the only source. Here's a list so you can figure out just how much calcium you get in a day.

If you find that you aren't getting nearly enough, try to add some high-calcium foods into your diet. You can also think about taking calcium supplements.

Food Amount of Calcium in milligrams (mg)
1 cup of milk 300
6 oz of yogurt 350
1 oz hard cheese (cheddar) 240
2 slices processed cheese 265
1/4 cup cottage cheese 120
1/2 cup soft serve frozen yogurt 100
1/2 cup ice cream 85
1/2 cup tofu 258
1/2 cup pinto beans or chick peas 40
1/4 cup almonds 95
1 Tbsp almond butter 43

Want to see what other foods contain calcium? Then read more

Food Amount of Calcium in milligrams (mg)
1 Tbsp sesame seeds 90
1 Tbsp Tahini 63
1/4 cup Brazil nuts or hazelnuts 55
8 medium sardines (canned) 370
3 oz salmon 180
1/2 cup oysters (canned) 60
1/2 cup shrimp (canned) 40
1/2 cup bok choy 75
1 cup kale 94
1 cup broccoli 178
1 cup celery 54
1 cup cooked green beans 58
1 cup cooked butternut squash 84
1 cup cooked sweet potato 70
1 medium naval orange 56
2/3 cup raisins 53
10 medium dried figs 269
1 cup calcium-fortified orange juice 300
1 cup enriched soy milk 300
1 cup enriched rice milk 300
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