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:
| AMOUNT OF CALCIUM | CALCIUM-RICH FOODS | PORTION SIZE |
| 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 |
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