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How Much Calcium Is in That?

You might not give much thought to how much calcium you get (or even know how much you need), but if you're a woman in your 20s, 30s, or 40s, then you'll be glad you paid attention. Calcium is needed for building strong bones until you reach your mid-20s, and after that, it helps keep your bones healthy and slows down bone density loss to prevent osteoporosis later in life.

The RDI of calcium for women over 19 years old is about 1,000 mg per day. Dairy products are a great source of calcium, but they're not the only source, which is good news for those following a vegan diet. Check out the chart below to see if you're getting enough.

Dairy Products and Nondairy Milks Calcium (mg)
1 cup skim milk 300
1 cup unsweetened soy milk 300
1 cup enriched original rice milk 300
1 oz. part-skim mozzarella 222
1-oz. slice Swiss 222
1 oz. monterey jack cheese 211
1-oz. slice provolone 211
1 oz. cheddar 210
6 oz. nonfat vanilla Greek yogurt 200
1 mozzarella cheese stick 200
1/2 cup vanilla frozen yogurt 200
1/2 cup vanilla ice cream 150
1 oz. feta 140
2 tbsp. grated parmesan 125
1 slice organic American cheese 100
1/2 cup low-fat cottage cheese 78
1 oz. chèvre 40
2 tbsp. cream cheese 23

Read on to find more dairy-free, calcium-rich sources.

Meat Calcium (mg)
8 medium sardines (canned) 367
3 oz. cooked clams 78
4 oz. halibut 68
3 oz. cooked Alaskan crab 50
3 oz. cooked oysters 48
1 can tuna in water 18

Veggies, Legumes, Nuts, and Seeds Calcium (mg)
4 oz. extra-firm tofu 199
1 tbsp. sesame seeds 88
1/2 cup black soybeans 80
1/2 cup cooked bok choy 79
20 cup raw almonds 60
1/2 cup kidney beans 60
1/2 cup black beans 60
1/2 cup chickpeas 60
1/2 cup pinto beans 60
1/2 cup shelled edamame 50
1/2 cup cooked butternut squash 42
1 tbsp. almond butter 40
1 cup raw kale 38
1/2 cup baked sweet potato 38
4 Brazil nuts 32
1/4 cup raw pistachios 30
1/2 cup cooked green beans 28
1 cup raw spinach 28
1/2 cup raw broccoli 21
1/2 cup celery 20
1 tbsp. tahini (ground sesame seeds) 20

Fruits Calcium (mg)
1 cup calcium- and vitamin-D-fortified orange juice 350
4 medium dried figs 70
1 medium naval orange 60
2 Medjool dates 31
1/4 cup raisins 18

Source: Shutterstock
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