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.
| 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 tbsp | 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
