• Home
• Best for Bones Food
• Best for Bones Activities
• Osteoporosis Facts
Girls girlshealth.gov

Best for Bones Foods

List of Foods with Calcium and Vitamin D

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*

* Foods that have this icon in front of them= may also be fortified with vitamin D. Check the label!

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

top