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Calcium is a mineral that helps build and maintain strong bones and healthy teeth. It also helps the heart, muscles, and nerves in the body function properly. If you drink milk and eat foods like yogurt, cheese and even broccoli, then you and your family are well on your way to consuming the recommended amount of bone-building calcium you need each day.

So, how much calcium do you actually need each day?

  • ✓ Children ages 1 to 3 need 700 mg
  • ✓ Children ages 4 to 8 need 1,000 mg
  • ✓ Children and teens ages 9 to 18 need 1,300 mg
  • ✓ Adults, including pregnant and breastfeeding women, need 1,000 mg
Girl drinking milk

While all those numbers may seem like a lot, consuming the recommended amount may be easier than you think! Here are some great calcium-rich options:

Food Serving

Milligrams (mg) of calcium

Food Serving

yogurt
1 cup low-fat yogurt

Milligrams (mg) of Calcium

350

Food Serving

orange juice
1 cup calcium-fortified orange juice

Milligrams (mg) of Calcium

350

Food Serving

milk
1 cup low-fat milk

Milligrams (mg) of Calcium

300

Food Serving

cheddar cheese
1 ounce cheddar cheese

Milligrams (mg) of Calcium

200

Food Serving

fresh kale
1 cup fresh kale

Milligrams (mg) of Calcium

100

Food Serving

tofu
3 ounces tofu

Milligrams (mg) of Calcium

65

Food Serving

cooked broccoli
1 cup cooked broccoli

Milligrams (mg) of Calcium

60

Food Serving

orange
1 orange

Milligrams (mg) of Calcium

50

Food Serving

cooked beans
1/2 cup cooked beans

Milligrams (mg) of Calcium

40

If you or your child have trouble getting enough calcium from the foods you eat, talk to your healthcare provider. They may recommend a calcium supplement. Always talk with your healthcare provider before taking any new supplements.