Top Food Sources for Calcium

by Allison Bush Editor

While many people take calcium supplements in an effort to make up what is missing from their diet, many are beginning to rethink supplements. Research has linked calcium supplements to an increased risk for heart attack, since circulating calcium is a risk factor for cardiovascular disease. What should you do? Perhaps you should err on the side of caution and get your calcium from natural food sources.

Eating greek yogurt with honey for breakfast.

Start the day with yogurt

According to the National Institutes of Health (NIH), 8 ounces of plain, low fat yogurt will give you 42 percent of your daily value of calcium at 415 mg per serving.

Mother and daughter drinking orange juice.

Pour a glass of orange juice

Six ounces of calcium fortified orange juice is another great source, giving you 26 percent of your daily value of calcium at 261 mg per serving.

Ball of fresh mozzarella

Mozzarella cheese, please

Who doesn't like mozzarella cheese? Lucky for us, 1.5 ounces of this delicious treat has 33 percent of your daily value of calcium at 333 mg per serving. Yum!

Fresh sardines on a plate

Pass the sardines

Just 3 ounces of these little guys, packed in oil, will bring you 33 percent of your daily value of calcium at a hefty 325 mg serving.

Adorable child drinking milk with kitten.

Got milk?

Last, but probably the most obvious source of calcium, is milk. 8 ounces of non-fat milk, or calcium-fortified soy milk, if you prefer, will give you 299 mg of calcium and 30 percent of your daily value.

pouring milk into bowl of cereal for breakfast

Pour a bowl of cereal

Many cereals are fortified with calcium, giving you a great source of calcium first thing in the morning. One cup of calcium-fortified cereal can provide anywhere from 100 to 1,000 mg of calcium, depending on the type you buy.

Salmon kale salad.

The benefits of salmon

Three ounces of salmon provides 18 mg of calcium, which is 18 percent of your daily value. Try it on a kale salad for even more calcium (1 cup of cooked kale contains 94 mg of calcium).

Roasted tofu and broccoli over rice.

There are many other non-dairy sources of calcium

Other non-dairy sources high in calcium include Chinese cabbage, broccoli, tofu, and turnip greens, according to the NIH. Next time you make a grocery store trip, watch for these and other calcium-packed items to add into your daily meals.

Calcium Fact Sheet for Health Professionals. National Institutes of Health. 2018, September 26.

Allison Bush
Meet Our Writer
Allison Bush

Allison Bush is a former HealthCentral editor who covered a wide range of health topics.