Diet & Health

Calcium-Rich Food List

Because calcium is an important part of your bone health, we’re providing a list of calcium-rich foods to help with your grocery shopping. The recommended daily intake is 1,000 mg for men ages 50-70 years old, and 1,200 mg for women over 50 years old and men over 70 years old.

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Produce Serving Calcium*
Collard Greens, frozen 8 oz 360 mg
Broccoli Rabe 8 oz 200 mg
Kale, frozen 8 oz 180 mg
Soy Beans, green, boiled 8 oz 175 mg
Bok Choy, cooked, boiled 8 oz 160 mg
Figs, dried 2 figs 65 mg
Broccoli, fresh, cooked 8 oz 60 mg
Oranges 1 whole 55 mg
Seafood Serving Calcium*
Sardines, canned with bones 3 oz 325 mg
Salmon, canned with bones 3 oz 180 mg
Shrimp, canned 3 oz 125 mg
Fortified Food Serving Calcium*
Almond Milk, Rice Milk, or Soy Milk, fortified 8 oz 300 mg
Orange Juice and Other Fruit Juices, fortified 8 oz 300 mg
Tofu, prepared with calcium 4 oz 205 mg
Waffle, frozen, fortified 2 pieces 200 mg
Oatmeal, fortified 1 packet 140 mg
English Muffin, fortified 1 muffin 100 mg
Cereal, fortified 8 oz 100-1,000 mg
Dairy Serving Calcium*
Ricotta, part-skim 4 oz 335 mg
Yogurt, plain, low-fat 6 oz 310 mg
Milk, skim, low-fat, whole 8 oz 300 mg
Yogurt with Fruit, low-fat 6 oz 260 mg
Mozzarella, part-skim 1 oz 210 mg
Cheddar 1 oz 205 mg
Yogurt, Greek 6 oz 200 mg
American Cheese 1 oz 195 mg
Feta Cheese 4 oz 140 mg
Cottage Cheese, 2% 4 oz 105 mg
Frozen Yogurt, vanilla 8 oz 105 mg
Ice Cream, vanilla 8 oz 85 mg
Parmesan 1 oz 55 mg
Other Serving Calcium*
Mac & Cheese, frozen 1 package 325 mg
Pizza, cheese, frozen 1 serving 115 mg
Pudding, chocolate, prepared with 2% milk 4 oz 160 mg
Beans, baked, canned 4 oz 160 mg

*The calcium content listed for most foods is estimated and can vary due to multiple factors. Check the food label to determine how much calcium is in a particular product.

Source: Adapted from National Osteoporosis Foundation