Preventing Osteoporosis: Meeting Your Calcium Needs
Your body needs calcium to build and repair bones. But it can't make calcium on its own. That's why it's important to eat calcium-rich foods. Some foods are naturally rich in calcium. Others have calcium added (fortified). It's best to get calcium from the foods you eat. But if you can't get enough, you may want to take calcium supplements. To meet your daily calcium needs, try the foods listed below. To learn more about meeting your calcium needs, see Am I Eating Well for My Bones?
Note: Calcium levels may vary, depending on brand and size.
Dairy
Source | Calcium (mg) per serving |
|---|
Yogurt, plain | 190 mg/½ cup |
Milk | 300 mg/1 cup |
Fortified soy beverage | 320 mg/1 cup |
Swiss cheese | 240 mg/1 oz. |
Cheddar cheese | 200 mg/1 oz. |
Fish and beans
Source | Calcium (mg) per serving |
|---|
Sardines, Atlantic, canned in oil, with bones | 340 mg/3 oz. |
Salmon, pink, canned, with bones | 190 mg/3 oz. |
Soybeans, fresh, boiled | 140 mg/½ cup |
White beans, cooked | 80 mg/½ cup |
Navy beans, cooked | 70 mg/½ cup |
Other sources
Source | Calcium (mg) per serving |
|---|
Oatmeal, instant, fortified | 100 mg/¾ cup |
Tofu, firm, made with calcium sulfate | 460 mg/½ cup |
Collards | 140 mg/½ cup |
English muffin, whole wheat | 150 mg/1 muffin |
Kale, cooked | 90 mg/1 cup |
Orange juice, calcium fortified | 310 mg/1 cup |
Daily calcium needs
Here are the recommended amounts of calcium for adults. Your daily calcium needs may be different. Ask your healthcare provider how much calcium you need.
- Adults ages 19 to 50: 1,000 mg per day
- Women ages 51 to 70: 1,200 mg per day
- Men ages 51 to 70: 1,000 mg per day
- Adults ages 71 and older: 1,200 mg per day
Adaptation Date: 07/07/2026
Adapted By: Alberta Health Services
Adaptation Reviewed By: Alberta Health Services
