Calcium in Foods
Dairy products are excellent sources of calcium. Don’t drink milk? Try a calcium-fortified orange juice, soy bever¬age, or fish product containing bones (such as canned salmon and sardines).
It's often difficult to eat nutritious, well-balanced meals, and many people think they are meeting their daily requirements when they aren’t even coming close. How about you? The following chart will help you calculate your calcium intake.
Exercise & Bone Health
In addition to making sure we get enough calcium and vitamin D, we can also help keep our bones strong by being physically active. Physical activity increases the force on bones, and they respond by increasing in mass. The more bone mass we have, the less fragile our bones will be. Weight-bearing exercises, such as walking, provide the most benefit.
Calcium Content in Some Common Foods
| Food Group |
Serving Size |
Calcium (mg)* |
| Dairy Products |
| Cheese, cheddar |
52 g |
378 |
| Milk, Skim, 1%- 2% M.F., Whole |
250 mL (1 cup) |
310 |
| Yogurt (plain), whole milk |
175 g |
264 |
| Vegetables & Fruits |
| Bok choy, boiled |
125 mL (½ cup) |
84 |
| Broccoli, raw |
93 g |
45 |
| Kidney beans, dark red, boiled |
250 mL (1 cup) |
52 |
| Orange |
1 fruit |
52 |
| Papaya, raw |
1 fruit |
75 |
| Meat & Alternatives |
| Sardines, Atlantic, canned w/bone |
48 g |
183 |
| Tofu |
80 g |
121-164 |
| Salmon, Sockeye, canned, solids+bones+liquid+salt |
79 g |
181 |
| Shrimp, mixed species, canned |
68 g |
40 |
| Grain Products |
| English muffin, plain, toasted |
1 muffin |
98 |
| Corn tortilla, (18 cm diameter) |
1 tortilla |
44 |
| Bread, white, commercial |
1 slice |
27 |
| Other Foods |
| Molasses, blackstrap |
15 mL (1 Tbsp.) |
179 |
| Almonds, dry roasted, salt added |
125 mL (½ cup) |
206 |
| Sesame seeds, whole, dried |
15 mL (1 Tbsp.) |
89 |
| * Calcium content is approximate and may vary depending on brand, processing, and other factors. |
Source: Health Canada – Nutrient Value of Common Foods |
