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Calcium

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List of Foods with Calcium and Vitamin D

Quick Fact!

How much is an ounce?
sliced cheeseHow much do you need to eat to get an ounce of cheese or cereal?
1 ounce =

  • 1 slice of cheese, single-wrapped
  • 1 cup of cereal
  • 20-25 almonds

For strong bones, girls need plenty of calcium and vitamin D and lots of physical activity every day.

The amount of calcium in a food may be a little more or a little less than what is listed on this chart. This is because different brands sometimes have slightly different ingredients. Check the food label to see how much calcium is in the food.

Aim for 1,300 milligrams or 130% of the % Daily Value (%DV) every day. Add it up!

 

 

 

Sources of Calcium*


*Foods with the star icon in front of them may also be fortified with vitamin D. Check the label!

Food Portion Milligrams
Milk
star Fat free 1 cup 306
star Lactose reduced, fat free 1 cup 300
star1% low fat 1 cup 290
Yogurt
starPlain, fat free 8 ounces 452
starFruit, low fat 8 ounces 343
starFrozen yogurt, vanilla, soft serve 1/2 cup 103
Cheese
starPasteurized 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
starSoy drink with added calcium 1 cup 368
starOrange juice with added calcium 1 cup 300
starTofu with added calcium 1/2 cup 253
starCereal with added calcium 1 ounce 236-1043
starCereal 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
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

Content last updated September 2009

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This site is owned and maintained by the Office on Women's Health in the Office of the Assistant Secretary for Health
at the U.S. Department of Health and Human Services.