Best for Bones Foods
List of Foods with Calcium and Vitamin D
How much is an ounce?
1 ounce =
- 1 slice of cheese, single-wrapped
- 1 cup of cereal
- 20-25 almonds
Girls ages 9-18 should aim for 1,300 milligrams (mg) of calcium and plenty of vitamin D every day. Check out the chart to learn what foods have calcium and vitamin D.
Note that calcium content varies depending on ingredients for many foods. That means a food may have a little more or a little less calcium than what is listed on this chart, because different brands may have slightly different ingredients. Check food labels to see how much calcium is in a specific food.
Make sure to choose fat-free or low-fat versions of these foods.
Sources of Calcium and Vitamin D*
Food | Portion | Mg of Calcium |
---|---|---|
Milk | ||
Fat free | 1 cup | 306 |
Lactose reduced, fat free | 1 cup | 300 |
1% low fat | 1 cup | 290 |
Yogurt | ||
Plain, fat free | 8 ounces | 452 |
Fruit, low fat | 8 ounces | 345 |
Frozen yogurt, vanilla, soft serve | 1/2 cup | 103 |
Cheese | ||
Pasteurized process Swiss | 2 ounces | 438 |
Ricotta, part skim | 1/2 cup | 335 |
Pasteurized process American | 2 ounces | 323 |
Mozzarella, part skim | 1.5 ounces | 311 |
Fortified foods | ||
Soy drink with added calcium | 1 cup | 368 |
Orange juice with added calcium | 1 cup | 300 |
Tofu with added calcium | 1/2 cup | 253 |
Cereal with added calcium | 1 ounce | 236-1043 |
Cereal bar with added calcium | 1 bar | 200 |
Bread with added calcium | 1 slice | 100 |
Whole-grain tortilla with added calcium | 1 tortilla | 40 |
Vegetables | ||
Collards, cooked from frozen | 1/2 cup | 178 |
Spinach, cooked from frozen | 1/2 cup | 146 |
Kale, cooked from frozen | 1/2 cup | 90 |
Bok choy, cooked from fresh | 1/2 cup | 79 |
Broccoli, cooked or fresh | 1 cup | 61 |
Other foods | ||
Soybeans, green, cooked | 1/2 cup | 130 |
White beans, canned | 1/2 cup | 96 |
Almonds, dry roasted | 1 ounce | 75 |
Learn more!
See the Dietary Guidelines of America chart for non-dairy and dairy sources of calcium.
Content last updated September 2009