Skip Nav
Healthy Recipes
2-Ingredient Chocolate Chip Banana Ice Cream Bites
2-Week Tone-Up
Printable Abs and Arms Workout — No Equipment Needed
Shopping Guide
33 Pieces of Disney Workout Gear That'll Get You Pumped . . . Princess Style

How Much Calcium Is in That?

You might not give much thought to how much calcium you get (or even know how much you need), but if you're a woman in your 20s, 30s, or 40s, then you'll be glad you paid attention. Calcium is needed for building strong bones until you reach your mid-20s, and after that, it helps keep your bones healthy and slows down bone density loss to prevent osteoporosis later in life.

The RDI of calcium for women over 19 years old is about 1,000 mg per day. Dairy products are a great source of calcium, but they're not the only source, which is good news for those following a vegan diet. Check out the chart below to see if you're getting enough.

Dairy Products and Nondairy Milks Calcium (mg)
1 cup skim milk 300
1 cup unsweetened soy milk 300
1 cup enriched original rice milk 300
1 oz. part-skim mozzarella 222
1-oz. slice Swiss 222
1 oz. monterey jack cheese 211
1-oz. slice provolone 211
1 oz. cheddar 210
6 oz. nonfat vanilla Greek yogurt 200
1 mozzarella cheese stick 200
1/2 cup vanilla frozen yogurt 200
1/2 cup vanilla ice cream 150
1 oz. feta 140
2 tbsp. grated parmesan 125
1 slice organic American cheese 100
1/2 cup low-fat cottage cheese 78
1 oz. chèvre 40
2 tbsp. cream cheese 23
8 medium sardines (canned) 367
3 oz. cooked clams 78
4 oz. halibut 68
3 oz. cooked Alaskan crab 50
3 oz. cooked oysters 48
1 can tuna in water 18
Veggies, Legumes, Nuts, and Seeds Calcium (mg)
4 oz. extra-firm tofu 199
1 tbsp. sesame seeds 88
1/2 cup black soybeans 80
1/2 cup cooked bok choy 79
20 cup raw almonds 60
1/2 cup kidney beans 60
1/2 cup black beans 60
1/2 cup chickpeas 60
1/2 cup pinto beans 60
1/2 cup shelled edamame 50
1/2 cup cooked butternut squash 42
1 tbsp. almond butter 40
1 cup raw kale 38
1/2 cup baked sweet potato 38
4 Brazil nuts 32
1/4 cup raw pistachios 30
1/2 cup cooked green beans 28
1 cup raw spinach 28
1/2 cup raw broccoli 21
1/2 cup celery 20
1 tbsp. tahini (ground sesame seeds) 20
Fruits Calcium (mg)
1 cup calcium- and vitamin-D-fortified orange juice 350
4 medium dried figs 70
1 medium naval orange 60
2 Medjool dates 31
1/4 cup raisins 18
Image Source: Shutterstock
Join The Conversation
thecoralsea thecoralsea 4 years
Soy milk naturally has 50 mg :) they only fortify the 250mg ... also i heard rumors that milk is fortified! :)
northcarolinag2 northcarolinag2 10 years
"oh snap" I haven't heard that in ages :) very cute
ilove2ski ilove2ski 10 years
oh snap I defiantly get enough I drink milk all the dang time
Are Frozen Vegetables as Healthy as Fresh?
Metabolism-Boosting Smoothie Recipe
How to Freeze Oatmeal
Best and Worst Halo Top Flavors
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds