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
