Calcium-Rich Foods

Find how much calcium is in foods you commonly eat.

Find out how your calcium intake compares to recommendations and to plan improvements if needed using our educational tools:

– You can download the Calcium Calculator™ app in the App Store or at Google Play.

– Download the original Calcium Calculator™ brochure

To get you started, here is a chart with the amount of calcium in calcium-rich foods:

   50 mg Almond butter 1 Tbsp or 15 mL

Black beans, Lima beans, Lentils—cooked

1 cup or 250 mL


2 slices or 70 g


3/4 cup or 175 mL

Edamame (fresh soy beans)

1/2 cup or 125 mL



English muffin or Bagel

1 whole

Gai lan, Mustard greens

1/2 cup or 125 mL

Hummus or Tahini dressing (2 tbsp serving)

1/2 cup or 125 mL



Orange—fruit, not juice

1 medium

75 mg


1/4 cup or 60 mL

Bok choy, Kale, Rapini, Okra—cooked

1/2 cup or 125 mL

Chickpeas, Kidney beans, Pinto beans, Romano beans—cooked

1 cup or 250 mL

Cottage cheese—regular or low fat

1/2 cup or 125 mL

Dessert tofu

100 g

Ice cream, Frozen yogurt

1/2 cup or 125 mL

Parmesan cheese

1 Tbsp or 15 mL

150 mg

Baked beans, Soybeans, White beans—cooked

1 cup or 250 mL

Blackstrap molasses

1 Tbsp or 15 mL


1/2 cup or 125 mL

Cheese—soft and semi-soft such as Blue, Feta, Mozzarella

25 g

Pancake or Waffle—made with milk

1 large or 2 small

Pudding—made with milk

1/2 cup or 125 mL

Tempeh or Tofu—made with calcium

100 g

200 mg Anchovies, dried 1/4 cup or 60 mL

Cheese—firm such as Cheddar, Swiss, Gouda

25 g


2 slices, 21 g each

Kefir or Buttermilk—plain or flavoured

1 cup or 250 mL


25 g

Salmon—canned with bones

1/3 can

Sardines—canned with bones, 

1/2 can

Soup—made with milk

1 cup or 250 mL

Yogurt, fruit-flavoured—regular or low fat*

3/4 cup or 175 mL

300 mg

Milk—skim, 1%, 2%, whole, buttermilk, chocolate, flavoured*

1 cup or 250 mL

Calcium-fortified beverages such as Almond, Soy, Rice, Orange juice—check labels

1 cup or 250 mL

Skim milk powder

1/3 cup or 75 mL

Yogurt—plain, regular or low fat*

3/4 cup or 175 mL

*add 100 mg for each portion of calcium-enriched milk or yogurt


About BC Dairy

BC Dairy is a not-for-profit organization representing BC’s dairy farmers.