Calcium-Rich Foods
Find how much calcium is in foods you commonly eat.
Be sure to try the Calcium Calculator™ online or download the brochure to find out how your calcium intake compares to recommendations and to plan improvements if needed. You can download the Calcium Calculator™ app in the App Store or at Google Play.
Here is a chart with the amount of calcium in calcium-rich foods:
| AMOUNT OF CALCIUM | CALCIUM-RICH FOODS | PORTION SIZE |
| 50 mg |
Black beans, Lima beans, Lentils—cooked |
1 cup or 250 mL |
|
Bread |
2 slices or 70 g |
|
|
Broccoli |
3/4 cup or 175 mL |
|
|
Eggs |
2 |
|
|
English muffin or Bagel |
1 whole |
|
|
Gai lan, Mustard greens |
1/2 cup or 125 mL |
|
|
Hummus |
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 |
1 large or 2 small |
|
|
Pudding—made with milk |
1/2 cup or 125 mL |
|
|
Tofu—made with calcium |
100 g |
|
| 200 mg |
Cheese—firm such as Cheddar, Swiss, Gouda |
25 g |
|
Cheese—processed |
2 slices, 21 g each |
|
|
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 |
|
|