How Much Calcium Is in That?

March 21, 2007

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

6 Comments

thecoralsea 20 weeks 3 days

Soy milk naturally has 50 mg :) they only fortify the 250mg ... also i heard rumors that milk is fortified! :)

2 years 25 weeks

blammo!

2 years 29 weeks

I drink milk every day, (but not from a cow, since I'm not a baby cow). I like So Delicious coconut milk the most, but most everyone in our extended family of kids, in-laws, etc. drink almond milk.

2 years 35 weeks

Sesame seeds have calcium but it is bound by oxalate. Be aware that oxalated calcuim has a much lower absorbtion rate than given. I would not suggest it as a supplement for calcium...try another source.