Calcium-Rich Foods

Ever wondered how much calcium is in foods you commonly eat?

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

Try the Calcium Calculator™ online tool or order the print resource.

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
Bread 2 slices or 70 g
Broccoli 3/4 cup or 175 mL
Edamame (fresh soy beans) 1/2 cup or 125 mL
Eggs 2
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
Naan 1/2
Orange—fruit, not juice 1 medium
75 mg Almonds 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
Collards—cooked 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
Cheese—processed 2 slices, 21 g each
Kefir or Buttermilk—plain or flavoured 1 cup or 250 mL
Paneer 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.