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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


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All About Milk Articles, Nutrition Education Articles

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