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Food sources of calcium




Did you know? There are many foods that contain calcium! Read on to find out what foods contain calcium to help you meet your needs.


Milk and milk products

Food Portion Approximate calcium content (mg)
Milk
Buttermilk 250 mL (1 cup) 370
Goat’s milk 250 mL (1 cup) 350
Milk - whole, 2%, 1%, skim, chocolate 250 mL (1 cup) 300
Powdered milk 24g (4 Tbsp) 300
Cheese
Cheese - Gruyere, Swiss, goat, low fat cheddar or mozzarella 50 g (1 1/2 oz) 400-500
Cheese - Processed (regular/low fat Swiss, regular/low fat cheddar) 50 g (1 1/2 oz) 275-375
Ricotta cheese 125 mL (1/2 cup) 275-350
Cheese - Cheddar, Colby, edam, gouda, mozzarella, blue 50 g (1 1/2 oz) 250-350
Cottage cheese 250 mL (1 cup) 150-200
Yogurt and kefir
Yogurt - plain 175 g (3/4 cup) 300-325
Yogurt - fruit bottom 175 g (3/4 cup) 200-300
Yogurt beverage 200 mL (1 container) 200
Kefir (fermented milk drink) 175 g (3/4 cup) 175


Non-dairy calcium fortified beverages

Food Portion Approximate calcium content (mg)
Soy beverage - fortified with calcium 250 mL (1 cup) 300
Rice beverage - fortified with calcium 250 mL (1 cup) 300
Orange juice - fortified with calcium 250 mL (1 cup) 300


Non-dairy foods

Fish, tofu, beans, nuts and seeds

Food Portion Approximate calcium content (mg)
Sardines, Atlantic, canned in oil, with bones 75 g (2 ½ oz) 275
Tofu - prepared with calcium sulfate 150 g (3/4 cup) 225-350
Salmon (pink/humpback, red/sockeye) - canned with bones 75 g (2 1/2 oz) 175-200
Mackerel, canned 75 g (2 1/2 oz) 175
Anchovies - canned 75 g (2 1/2 oz) 175
Beans (white, navy) - canned or cooked 175 mL (3/4 cup) 100-140
Beans - baked, canned 175 mL (3/4 cup) 100
Tahini/sesame seed butter 30 mL (2 Tbsp) 130
Almonds, dry roasted 60 mL (1/4 cup) 100

Vegetables

Food Portion Approximate calcium content (mg)
Collards - frozen, cooked 125 mL (1/2 cup) 200
Spinach - frozen, cooked 125 mL (1/2 cup) 150
Turnip greens - frozen, cooked 125 mL (1/2 cup) 130
Spinach - cooked 125 mL (1/2 cup) 130
Turnip greens - cooked 125 mL (1/2 cup) 100
Kale - frozen, cooked 125 mL (1/2 cup) 100

Other

Food Portion Approximate calcium content (mg)
Molasses - blackstrap 15 mL (1 Tbsp) 175


Meal and snack ideas using milk and milk products

  • Use milk, yogurt or kefir to make delicious smoothies. Try adding a spoonful of powdered milk to smoothies or hot chocolate!
  • Get creative with yogurt! Make a yogurt granola mountain and use almonds for added calcium.
  • Need a boost after lunch? Have a latte or cappuccino instead of coffee. Try a tea latte instead of tea. Make hot chocolate with milk instead of water.
  • For a healthy snack, try muesli with milk and yogurt.
  • Choose recipes that use milk and cheese like macaroni and cheese, scalloped potatoes, lasagna, cheese tortellini or cheese perogies.
  • Add cheese to apple slices and bake for a warm snack.
  • Enjoy cottage cheese or ricotta with peaches and blueberries.
  • Make oatmeal, cream of wheat, pancakes and French toast with milk.

Meal and snack ideas using non-dairy foods

  • Make salmon cakes! Use canned salmon with the bones and mix with egg, breadcrumbs, parsley, onion, lemon juice and pepper. Make into patties and bake or grill for dinner.
  • Choose calcium-rich vegetables like collards and turnip greens in a stir fry, casserole, soup or stew.
  • Make a vegetarian chili, soup, or casserole with beans and tofu.
  • Garnish your favourite salad with almonds, white/navy beans, sardines or anchovies.
  • Snack on crispy kale chips.
  • Make bean quesadillas for a quick and easy dinner.
  • Try a smoothie or mango lassi with fortified soy or rice beverage.

Have more questions about calcium? Call EatRight Ontario to speak with a registered dietitian for free at 1-877-510-5102 or send an email.


You may also be interested in: 

What you need to know about calcium
Do I need a calcium supplement?
Getting enough calcium when you are lactose intolerant
Kid-Friendly Recipe Booklet

Last Update – November 8, 2016

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