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Get your CALCIUM!
Calcium is the most abundant mineral in your body, and it's an important one.
Calcium is famous for helping keep bones strong. But it also helps your muscles move, your nerves transmit messages and your blood flow.
How much calcium do I need to stay healthy?
Calcium needs vary according to your age and other factors, but healthy people 4 years and older should get between 1,000 and 1,300 milligrams of calcium daily.
So what foods are good sources of calcium?
You can get the calcium you need from foods like dairy products and from fortified foods like cereal and fruit juice. Keep scrolling to learn more about how much calcium different foods provide.
PLAIN, LOW-FAT YOGURT 8oz 415mg
ORANGE JUICE, CALCIUM-FORTIFIED 1 cup 349mg
SARDINES, CANNED IN OIL, WITH BONES 3oz 325mg
CHEDDAR CHEESE 1.5oz 307mg
NONFAT MILK AND SOY MILK 1 cup 299mg
TOFU, FIRM, MADE WITH CALCIUM SULFATE 1/2 cup 253mg
TOFU, SOFT, MADE WITH CALCIUM SULFATE 1/2 cup 138mg
KALE, FRESH, COOKED 1 cup 94mg
KALE, RAW, CHOPPED 1 cup 24mg
BOK CHOY, RAW, SHREDDED 1 cup 74mg
Calcium helps you build strong bones. What else makes for healthy bones?
- National Institutes of Health Office of Dietary Supplements. "Calcium Fact Sheet for Health Professionals." https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional.
- U.S. Department of Agriculture Agricultural Research Service. "Cheese, Cheddar (Includes Foods for USDA's Food Distribution Program)." https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients.
The information found in the Health Library is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice nor does it represent the views or position of WHMC. Readers should always consult with their healthcare provider for diagnosis and treatment, including for specific medical needs.