Getting enough calcium often comes from a combination of calcium-rich foods and, for some people, supplements. Food sources are the best way to meet your calcium needs, but supplements may be helpful if you aren't getting enough calcium from food alone. Talk with your healthcare provider before starting a calcium supplement to make sure it's right for you and that you're taking the appropriate amount.

Most adults need 1,000 mg of calcium each day. Women over age 50 and men over age 70 need 1,200 mg daily. Getting enough vitamin D also helps your body absorb calcium.

The foods below can help you meet your daily calcium needs. Calcium amounts are based on a typical serving size.

Dairy (highest and most easily absorbed sources)

• Milk (cow's milk, 1 cup): ~300 mg

• Yogurt (plain, 6 oz): ~250-400 mg

• Greek yogurt (6 oz): ~200-250 mg

• Cottage cheese (1 cup): ~130 mg

• Cheddar cheese (1 oz): ~200 mg

• Mozzarella cheese (1 oz): ~200 mg

• Parmesan cheese (1 oz): ~330 mg

Fish & Seafood

• Sardines with bones (3 oz): ~325 mg

• Canned salmon with bones (3 oz): ~180-200 mg

• Canned anchovies (2 oz): ~150 mg

Vegetables

• Collard greens, cooked (1 cup): ~260 mg

• Turnip greens, cooked (1 cup): ~200 mg

• Kale, cooked (1 cup): ~180 mg

• Bok choy, cooked (1 cup): ~160 mg

• Broccoli, cooked (1 cup): ~60 mg

• Okra, cooked (1 cup): ~120 mg

Beans, Nuts & Seeds

• White beans (1 cup): ~160 mg

• Edamame (1 cup): ~100 mg

• Tofu made with calcium sulfate (½ cup): ~250-500 mg

• Chia seeds (2 Tbsp): ~180 mg

• Sesame seeds (2 Tbsp): ~175 mg

• Tahini (2 Tbsp): ~130 mg

• Almonds (1 oz, about 23 almonds): ~75 mg

Fortified Foods

• Fortified soy milk (1 cup): ~300-450 mg

• Fortified almond milk (1 cup): ~300-450 mg

• Fortified orange juice (1 cup): ~300 mg

• Calcium-fortified cereals: varies, often 100-1,000 mg per serving

• Add chia seeds to yogurt or oatmeal.

• Snack on almonds.

• Use milk or fortified plant milk in smoothies.

• Include leafy greens in salads, soups, or stir-fries.

• Choose yogurt or cottage cheese as a daily snack.

• Add canned salmon or sardines to salads.