Calcium Food Sources

Children are at risk for not getting enough calcium. Today, surveys show that children and teens are only getting a portion of the calcium they need. Calcium is important for building strong bones and teeth.

Children 4 to 8 need 800 milligrams (mg) of calcium each day. Teens and preteens 9 to 18 need 1300 mg each day. The table below shows good sources of calcium, both dairy and nondairy, that you can offer to your kids every day.

Dairy Foods

 
Plain yogurt, low fat/fat free             1 cup       415 to 450 mg
Fruit yogurt, low fat/fat free             1 cup       350 mg 
Milk (fat-free, low-fat, whole)            1 cup       300 mg 
Frozen yogurt (fat-free, low-fat, whole)   1 cup       210 mg 
Reduced-fat cheddar cheese                 1 oz.       120 mg 
American cheese                            2 oz.       323 mg 
Swiss cheese                               1.5 oz.     336 mg 
Cheddar cheese                             1.5 oz.     307 mg 
Mozzarella, part-skim                      1.5 oz.     311 mg 
Ricotta Cheese, part skim                  1/2 cup     355 mg 
Cottage cheese reduced fat                 1/2 cup      75 mg 
Calcium-fortified cottage cheese           1/2 cup     300 mg 
Cheese Pizza                               1 slice     220 mg 

Nondairy Foods

 
Calcium-fortified orange juice             1 cup       300 mg 
Corn Tortillas (lime treated)              3           130 mg 
Waffle 7 inch round                        1           180 mg 
Pancakes 4 inch round                      2           115 mg 
Beans dried (cooked)                       1 cup        90 mg 
Soybeans (cooked)                          1/2 cup      90 mg 
Tofu (processed w/calcium sulfate)         1/2 cup     253 mg 
Soy drink (calcium-fortified)              1 cup       370 mg 
Salmon with small bones                    3 oz.       180 mg 
Broccoli (raw)                             1 cup        90 mg 
Almonds                                    4 oz.        80 mg 
Calcium-fortified cereal                   1 oz.       235 to 1043 mg

*Calcium content of foods listed in the above table will vary depending on fat content, processing and brand. The values shown here are estimates.

Some vegetables that are high in calcium (Swiss chard, spinach, and rhubarb, for example) are not included in the chart because the body cannot easily use the calcium they contain.