Your body is made up of more calcium than any other mineral. According to the National Institute of Health's Office of Dietary Supplements, you need calcium for muscle contraction, the expansion and contraction of blood vessels, secretion of hormones and enzymes and transmitting impulses through the nervous system. Ninety-nine percent of your body's calcium is stored in your bones and teeth, so it is important that you eat adequate amounts of calcium to prevent calcium loss from your bones, which can ultimately lead to osteoporosis.
Dairy Products
The best sources of calcium come from dairy products. See below for the calcium content in selected dairy foods per serving. This data has been provided by the National Institute of Health's Office of
Dietary Supplements.
Food, Milligrams (mg) per serving, Percent Daily Value
Yogurt, plain, low fat, 8 ounces, 415, 42
Sardines, canned in oil, with bones, 3 ounces, 324, 32
Cheddar cheese, 1.5 ounces, 306, 31
Milk, nonfat, 8 ounces, 302, 30
Milk, reduced-fat (2% milk fat), 8 ounces, 297, 30
Milk, lactose-reduced, 8 ounces, 285-302, 29-30
Milk, whole (3.25% milk fat), 8 ounces, 291, 29
Milk, buttermilk, 8 ounces, 285, 29
Mozzarella, part skim, 1.5 ounces, 275, 28
Yogurt, fruit, low fat, 8 ounces, 245-384, 25-38
Pudding, chocolate, instant, made with 2% milk, ½ cup, 153, 15
Cottage cheese, 1% milk fat, 1 cup unpacked, 138, 14
Frozen yogurt, vanilla, soft serve, ½ cup, 103, 10
Ice cream, vanilla, ½ cup, 85, 8.5
Non-Dairy Sources
Calcium is naturally found in several non-dairy sources as well, such as dark green leafy vegetables and fish with bones. Below you will find the calcium content in selected non-dairy foods per serving.
Food, Milligrams (mg) per serving, Percent Daily Value
Tofu, firm, made with calcium sulfate, ½ cup, 204, 20
Salmon, pink, canned, solids with bone, 3 ounces, 181, 18
Tofu, soft, made with calcium sulfate, ½ cup, 138, 14
Spinach, cooked, ½ cup, 120, 12
Various instant breakfast drinks, powder prepared with water, 8 ounces, 105-250, 10-25
Turnip greens, boiled, ½ cup, 99, 10
Kale, cooked, 1 cup, 94, 9
Kale, raw, 1 cup, 90, 9
Chinese cabbage, raw, 1 cup, 74, 7
Calcium Fortified Foods
Calcium is also added to certain popular foods such as many dry cereals, alternative milk products such as soy milk. Calcium may be found in fortified food products in the form of gluconate, lactate, phosphate, and citrate malate which is an easily absorbed form found in fortified juices. See below for the calcium content in selected dairy foods per serving.
Food, Milligrams (mg) per serving, Percent Daily Value
Orange juice, calcium-fortified, 6 ounces, 200-260, 20-26
Ready-to-eat cereal, calcium-fortified, 1 cup, 100-1,000, 10-100
Soy beverage, calcium-fortified, 8 ounces, 80-500, 8-50
Recommended Intake
How much calcium you need depends on your age, sex, and whether you are pregnant or breast feeding. The United States Department of Agriculture recommends the following intake of calcium:
Age, Male, Female, Pregnant, Lactating
0-6 months, 210 mg, 210 mg
7-12 months, 270 mg, 270 mg
1-3 years, 500 mg, 500 mg
4-8 years, 800 mg, 800 mg
9-13 years, 1,300 mg, 1,300 mg
14-18 years, 1,300 mg,1,300 mg, 1,300 mg, 1,300 mg
19-50 years, 1,000 mg, 1,000 mg, 1,000 mg, 1,000 mg
50+ years, 1,200 mg, 1,200 mg
Calcium Supplements
If your diet does not provide you with enough calcium, you may choose to supplement. Calcium supplements may be in the form of calcium carbonate or calcium citrate. Calcium carbonate is widely available, cheap and convenient. Both forms are well absorbed by the body. Your body will absorb a calcium carbonate supplement best with a meal. Calcium citrate is effectively absorbed both with and without food.
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