Calcium Calculator
More than 87% of women and 64% of men do not consume the recommended intake for calcium.¹
| Age Group | Recommended Adequate Intake (AI) for Calcium |
|---|---|
| 14–18 | 1,000 mg/day |
| 19–50 | 1,000 mg/day |
| 51+ | 1,000 mg/day |
See how much calcium you need and find out if you’re getting enough in your diet with our Calcium Calculator.
| Food | Serving Size | Calcium/Serving | # of Servings | Calcium Total | Category |
|---|---|---|---|---|---|
| Source: USDA National Nutrient Database for Standard Reference, Release 18. | |||||
| Cheese, blue | 1 oz | 150 mg | Dairy | ||
| Cheese, cheddar | 1 oz | 204 mg | Dairy | ||
| Cheese, cottage, low fat, 1% milkfat | 1 cup | 138 mg | Dairy | ||
| Cheese, feta | 1 oz | 140 mg | Dairy | ||
| Cheese, low fat, cheddar or Colby | 1 oz | 118 mg | Dairy | ||
| Cheese, mozzarella, whole milk | 1 oz | 143 mg | Dairy | ||
| Cheese, muenster | 1 oz | 203 mg | Dairy | ||
| Cheese, parmesan, grated | 1 tbsp | 55 mg | Dairy | ||
| Cheese, pasteurized process, American with di sodium phosphate | 1 oz | 156 mg | Dairy | ||
| Cheese, provolone | 1 oz | 214 mg | Dairy | ||
| Cheese, Swiss | 1 oz | 224 mg | Dairy | ||
| Ice creams, french vanilla, soft-serve | 1/2 cup | 113mg | Dairy | ||
| Frozen yogurt, vanilla, soft-serve | 1/2 cup | 103 mg | Dairy | ||
| Milk, Chocolate, Fluid, Commercial, Low Fat | 1 cup | 288mg | Dairy | ||
| Milk, low fat, fluid, 1% milkfat, with added vitamin A | 1 cup | 290 mg | Dairy | ||
| Milk, non fat, fluid, with added vitamin A (fat free or skim) | 1 cup | 306 mg | Dairy | ||
| Milk, reduced fat, fluid, 2% milkfat, with added vitamin A | 1 cup | 285 mg | Dairy | ||
| Milk, whole, 3.25% milkfat | 1 cup | 276 mg | Dairy | ||
| Pudding, chocolate, ready-to-eat | 4 oz | 102 mg | Dairy | ||
| Pudding, tapioca, ready-to-eat | 4 oz | 95 mg | Dairy | ||
| Pudding, vanilla, ready-to-eat | 4 oz | 99 mg | Dairy | ||
| Shake, fast food, vanilla | 16 oz | 383 mg | Dairy | ||
| Yogurt, fruit, low fat | 8 oz | 345 mg | Dairy | ||
| Yogurt, plain, low fat | 8 oz | 415 mg | Dairy | ||
| Yogurt, plain, skim milk | 8 oz | 452 mg | Dairy | ||
| Cereals ready-to-eat (check label; calcium content may differ) | 1 cup | 500 mg | Grains | ||
| English muffin, plain, toasted, enriched, with calcium propionate (includes sourdough) | 1 muffin | 102 mg | Grains | ||
| Pancakes, plain, dry mix, incomplete, prepared | 1 pancake | 82 mg | Grains | ||
| Quaker Instant Oatmeal* | 1 packet | 100 mg | Grains | ||
| Quaker Oatmeal Nutrition for Women* | 1 packet | 500 mg | Grains | ||
| Quaker Oatmeal to Go* | 1 bar | 200 mg | Grains | ||
| Tortillas, ready-to-bake or -fry, corn | 1 tortilla | 21 mg | Grains | ||
| Tortillas, ready-to-bake or -fry, flour | 1 tortilla | 41 mg | Grains | ||
| Waffles, plain, frozen, ready-to-heat, toasted | 1 waffle | 101 mg | Grains | ||
| Waffles, plain, prepared from recipe | 1 waffle | 191 mg | Grains | ||
| Beans, baked, canned, plain or vegetarian | 1 cup | 86 mg | Meat, Beans & Nuts | ||
| Beans, kidney, red, mature seeds, canned | 1 cup | 50 mg | Vegetables | ||
| Beans, white, mature seeds, canned | 1 cup | 191 mg | Vegetables | ||
| Fish, ocean perch, Atlantic, cooked, dry heat | 3 oz | 116 mg | Meat, Beans & Nuts | ||
| Fish, salmon, pink, canned, solids with bone and liquid | 3 oz | 181 mg | Meat, Beans & Nuts | ||
| Fish, salmon, sockeye, cooked, dry heat | 3 oz | 6 mg | Meat, Beans & Nuts | ||
| Fish, sardines, Atlantic, canned in oil, drained solids with bone | 3 oz | 325 mg | Meat, Beans & Nuts | ||
| Fish, trout, rainbow, farmed, cooked, dry heat | 3 oz | 73 mg | Meat, Beans & Nuts | ||
| Nuts, almonds | 1 oz (24 nuts) | 70 mg | Meat, Beans & Nuts | ||
| Soybeans, green, cooked, boiled, drained, without salt | 1 cup | 261 mg | Vegetables | ||
| Macaroni and cheese, canned entrée | 1 cup | 88 mg | Other | ||
| Pizza, cheese topping, regular crust, frozen, cooked | 1 serving | 113 mg | Other | ||
| Propel® Calcium* | 8 oz | 100 mg | Other | ||
| Soy milk, fluid | 1 cup | 93 mg | Other | ||
| Silk® Soymilk – Plain Aseptic* | 1 cup | 300mg | Other | ||
| Tropicana Pure Premium® Calcium + Vitamin D* | 8 fl oz | 350 mg | Other | ||
| Tropicana Pure Premium® Grovestand Plus Calcium* | 8 fl oz | 350 mg | Other | ||
| Beet greens, cooked, boiled, drained, without salt | 1 cup | 164 mg | Vegetables | ||
| Broccoli, frozen, chopped, cooked, boiled, drained, without salt | 1 cup | 61 mg | Vegetables | ||
| Cabbage, Chinese (pak-choi), cooked, boiled, drained, without salt | 1 cup | 158 mg | Vegetables | ||
| Collards, frozen, chopped, cooked, boiled, drained, without salt | 1 cup | 357 mg | Vegetables | ||
| Dandelion greens, cooked, boiled, drained, without salt | 1 cup | 147 mg | Vegetables | ||
| Kale, frozen, cooked, boiled, drained, without salt | 1 cup | 179 mg | Vegetables | ||
| Okra, frozen, cooked, boiled, drained, without salt | 1 cup | 177 mg | Vegetables | ||
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | 1 cup | 291 mg | Vegetables | ||
| Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | 1/4 block | 163 mg | Vegetables | ||
| Turnip greens, frozen, cooked, boiled, drained, without salt | 1 cup | 249 mg | Vegetables | ||
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Check out our list of calcium-rich foods to help you incorporate more calcium into your diet.
*This food is not in USDA National Nutrient Database for Standard Reference, Release 18. Data taken from food’s Nutrition Fact Label.
1. Moshfegh, A. et al 2005 What We Eat in America, NHANES 2001–2002: Usual Nutrient Intake from Food Compared to Dietary Reference Intakes. U.S. Department of Agriculture, Agricultural Research Service.
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