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:
| 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 | ||
