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Nutrition > Sources of Calcium

Sources of Calcium

Your bones need enough calcium, Vitamin D, and other minerals to grow well. Calcium is found mainly in milk and other dairy products.
 
  • Children 1-3 years need 500mg/day
  • Children 4-8 years need 800mg/day
  • From 9-18 years need 1300 mg/day

These foods are the best sources of calcium:

300 - 350 milligrams of calcium each
  • 1 cup milk, fat free or 1% (8 oz.) or Lact-Aid milk
  • 1 8 oz. container of yogurt with fruit
  • 1 cup or 8 oz. Calcium rich orange juice with Vitamin D

200 - 250 milligrams of calcium each
  • 1 cup frozen low-fat yogurt (brands vary)
  • 1 6 oz. container low-fat yogurt with fruit
  • 1 slice (1 oz.) Swiss cheese
  • 1 slice (1 oz.) cheddar cheese
  • 3/4 cup "Total" cereal (read labels for other brands)
  • 3 oz. Tofu (varies with brand)
  • 2 oz. sardines
  • 3/4 cup cooked collard greens
  • 1/2 cup low-fat Cottage cheese
  • 1 cereal bar (read labels, some have less!)

50-100 milligrams of calcium each
  • 1/4 cup canned salmon
  • 1/2 cup cooked kale or bok choy
  • 1/2 cup cooked soybeans
  • 1/2 cup regular cottage cheese
  • 1 Tbsp. Parmesan cheese
  • 1 orange

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