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Guidelines on Overweight and Obesity: Electronic Textbook
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VI.A.1.d. Good Sources of Calcium

Calcium is not just for growing children. It is an important mineral that adults also need to keep their bones and teeth strong and their muscles functioning. Many people do not eat enough calcium everyday. The following is a list of good sources of calcium and tips on how to include more calcium in your diet everyday.

Source Calcium (milligrams)
Milk (1 cup)  
Whole 300
2% reduced-fat 300
1%* low-fat 300
Fat Free* 300
Yogurt* (1 cup)  
Plain, low-fat 415
Flavored, low-fat 315
Plain, fat free 315
Cheese (1 ounce)  
Reduced-fat Cheddar* 120
American 175
Swiss Cheese 270
Mozzarella, part-skim 185
Cottage Cheese cup)  
2% reduced-fat 75
Calcium fortified cottage cheese 300
Ice Cream   
Regular, ½ cup 90
Low-Fat, ½ cup 100
Frozen Yogurt  
Low-fat, ½ cup 100
Beans, dried cooked, 1 cup 90
Salmon, with bones, 3 ounces 205
Tofu, processed with calcium sulfate, 
½ cup
Spinach, fresh cooked 244
Turnip Greens, fresh cooked, 
1 cup
Kale, fresh cooked 94
Broccoli, fresh cooked 75
Waffle, 7" diameter 180
Pancakes, (2) 4" diameter 115
Pizza, with vegetables,  ¼ 12" pie 180

* Low-fat and nonfat varieties of foods are still good sources of calcium.

Calcium Requirements

Age Women Men
19-24 1,200 mg 1,200 mg
25-50 1,000 mg 800 mg

Tips for Fitting in Calcium

  • Eat cereal with fat-free milk. Try adding fresh fruit. Drink an extra glass of milk every day; try calcium- fortified milk.
  • Spread calcium-fortified cottage cheese* on crackers or bagel. Add fresh fruit.
  • Drink calcium-fortified orange juice.*
  • Blend a yogurt smoothie with low-fat or fat-free yogurt and milk, and fresh or frozen fruit.
  • Make instant pudding with low-fat or fat-free milk.
  • Choose frozen yogurt for dessert instead of cake or cookies.
  • Add a slice of low-fat or fat-free cheese to sandwiches.
  • Substitute calcium-fortified tofu in stir-fries for chicken, shrimp, or beef.
  • Sauté greens (kale, bok choy, collard greens) in cooking spray and lemon juice and herbs.

*Read food labels for products with added calcium.

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