Calcium is well understood to be a mineral that is crucial for strong teeth and bones—but it also plays an important role in how muscles function, blood vessels carry blood, and nerves send messages from the brain to the rest of the body. About 99% of the body’s calcium is stored in bones, while the other 1% is found in blood and tissues such as muscle.
Calcium is crucial
When people don’t consume enough calcium, the body draws calcium from its bones, which can cause problems later in life. If left untreated, calcium deficiency can cause health issues including fatigue, muscle pain and spasms, cognitive issues, tooth decay, osteopenia (low bone density), and osteoporosis (more severe bone loss).
Experts agree the best way to get calcium is from food and drinks. The amount of calcium people need varies throughout their lives, and a personalized approach is always recommended. Your physician or dietitian can help you pinpoint your own daily needs.
Food
Serving
Calcium (mg)
Skim milk
1 cup
299
Whole milk
1 cup
276
Food
Serving
Calcium (mg)
Almond milk (fortified)
1 cup
422
Oat milk (fortified)
1 cup
364
Soy milk (fortified)
1 cup
246
Rice milk (fortified)
1 cup
240
Coconut milk (fortified)
1 cup
130
Food
Serving
Calcium (mg)
Frozen yogurt
1 cup
315
Plain yogurt
1 container (5.3 oz)
275
Fruit-flavored yogurt
1 container (5.3 oz)
229
Ice cream
1 cup
169
Greek yogurt
1 container (5.3 oz)
166
Food
Serving
Calcium (mg)
Ricotta
4 oz
308
Cheddar
1 oz
201
Mozzarella
1 oz
198
String
1 stick (1 oz)
198
Feta
4 oz
140
Cottage
4 oz
126
Parmesan
1 tbsp
53
Brie
1 oz
52
Cream cheese
2 tbsp
21
Food
Serving
Calcium (mg)
Edamame
1 cup
261
Chickpeas
1 cup
80
Green beans
1 cup
55
White beans
1 cup
161
Red beans
1 cup
50
Blackeyed peas
1 cup
41
Lentils
1 cup
38
Food
Serving
Calcium (mg)
Spinach
1 cup
245 cooked, 30 raw
Kale or collard greens
1 cup
177 cooked, 53 raw
Bok choy
1 cup
158 cooked, 73 raw
Okra
1 cup
123 cooked
Butternut squash
1 cup, cubed
84 cooked
Broccoli
1 cup
62 cooked, 43 raw
Carrots
1 cup
44 cooked, 42 raw
Avocado
1 cup
30
Tomatoes
1 cup
18 raw
Lettuce
1 cup
16
Food
Serving
Calcium (mg)
Oatmeal (fortified)
1 packet (1/2 cup)
200
Whole-wheat bread
1 slice
58
Sourdough bread
1 slice
16
White bread
1 slice
40
Pasta
1 cup, cooked
8
Potatoes
1 cup
56
White rice
1/2 cup, cooked
8
Brown rice
1/2 cup, cooked
3
Naan
1 piece
76
Food
Serving
Calcium (mg)
Almonds
1 oz (about 23 nuts)
76
Brazil nuts
1 oz (about 8 nuts)
45
Peanuts
1 oz (about 35 nuts)
26
Walnuts
1 oz (about 14 halves)
28
Pistachios
1 oz (about 49 nuts)
30
Hummus
3 tbsp
37
Hazelnuts
1 oz (about 21 nuts)
32
Sesame seeds
1 tbsp
6
Tahini
3 tbsp
192
Food
Serving
Calcium (mg)
Canned sardines
1 can (about 3.75 oz)
351
Canned tuna
1 can (about 5 oz)
14
Canned salmon
1/2 can (about 3 oz)
240
Smoked salmon
3 oz
9
Tofu
1/4 block (about 3 oz)
163
Lobster
4 oz
109
Crab
4 oz
103
Caviar
1 oz
78
Shrimp
3 oz (8-9 large shrimp)
60
Anchovies
1/2 can (about 1 oz)
52
Eggs
2 eggs
44
Red meat
4 oz
26
Fish
4 oz
20
Chicken
4 oz
17
Scallops
4 scallops
6
Food
Serving
Calcium (mg)
Orange
1 whole
52
Blackberries
1 cup
42
Raspberries
1 cup
31
Blueberries
1 cup
9
Strawberries
1 cup
24
Apricot
3 pieces
15
Apple
1 whole
11
Banana
1 whole
6
Currants
1 cup
62
Figs (dried)
2 figs
28
Raisins
1.5 oz (a small box)
27
Food
Serving
Calcium (mg)
Pudding
1 container (3.5 oz)
316
Rice pudding
1/2 cup
111
Cheesecake
1 slice (100 g)
69
Serving sizes are based on typical portions, and calcium content is approximate.
Sources: UpToDate; Cronometer; Nutrition Coordinating Center Food & Nutrient Database; United States Department of Agriculture National Nutrient Database for Standard Reference; International Osteoporosis Foundation
