Get answers to your nutrition and healthy eating questions. Visit www.eatrightontario.ca or call us toll-free at 1-877-510-510-2.
Get answers to your nutrition & healthy eating questions.
Call us toll-free† at 1-877-510-510-2 to speak directly with a Registered Dietitian.
Getting enough calcium each day is important to keeping your bones and teeth strong, and your body working properly. While milk and milk products contain the most calcium, there are many calcium-rich alternatives if you don’t eat dairy products. See the chart below to help you make your daily calcium choices.
Our bodies use calcium not just to keep bones and teeth healthy, but to help our heart, muscles and nerves work properly. When we eat foods that are rich in calcium, the calcium enters our blood and is carried to the organs to perform the work that is needed. Any extra calcium we eat is stored in our bones. When we don’t get enough calcium from food, the body will take the calcium from our bones to meet its needs. Over time, using the calcium from our bones will reduce bone mass and make our bones weak and fragile.
Pregnancy & Lactation <18 years
Pregnancy & Lactation 19-50 years
Individuals at risk for or with osteoporosis
More than 300 mg of calcium
Cow’s milk, Goat’s milk
1 cup (250 ml)
Fortified soy or rice beverage
Fortified orange juice
Cheese – Brick, Cheddar, Swiss, Gouda
50 g (2 slices)
¾ cup (175 ml)
Tofu, set with calcium (read label)
1/3 cup (100 g)
200-300 mg of calcium
Fruit flavoured yogurt
Canned sardines with bones
Canned salmon with bones
2 oz (50 g)
100-200 mg of calcium
¼ cup (60 ml)
White (navy) beans
1 tbsp (15 ml)
½ cup (125 ml)
3 tbsp (45 ml)
50-100 mg of calcium
Bok choy, cooked
4 oz (113 g)
*These numbers are average calcium amounts so always read the Nutrition Facts table on food package labels.
Use this calcium calculator to find out more about your calcium needs.
It isn’t always easy to get enough calcium from foods. Some people have difficulty tolerating milk products or simply don’t like them. If you’re concerned that you are not able to get the calcium you need from your food, speak to a healthcare professional about taking a calcium supplement.
Questions about calcium? Speak with an EatRight Ontario Registered Dietitian to find out how you can increase your calcium intake. Call 1-877-510-5102 or send an email.
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Dietitians of Canada acknowledges the financial support of EatRight Ontario by the Ontario government. The views expressed do not necessarily reflect those of the Province.