Best for Bones Foods
List of Foods with Calcium and Vitamin D
How much is an ounce?
1 ounce =
- 1 slice of cheese, single-wrapped
- 1 cup of cereal
- 20-25 almonds
Girls ages 9-18 should aim for 1,300 milligrams (mg) of calcium and plenty of vitamin D every day. Check out the chart to learn what foods have calcium and vitamin D.
Note that calcium content varies depending on ingredients for many foods. That means a food may have a little more or a little less calcium than what is listed on this chart, because different brands may have slightly different ingredients. Check food labels to see how much calcium is in a specific food.
Make sure to choose fat-free or low-fat versions of these foods.
Sources of Calcium and Vitamin D*
* Foods that have this icon in front of them= 
may also be fortified with vitamin D. Check the label!
may also be fortified with vitamin D. Check the label!
| Food | Portion | Mg of Calcium |
|---|---|---|
| Milk | ||
| Fat free |
1 cup | 306 |
| Lactose reduced, fat free |
1 cup | 300 |
| 1% low fat |
1 cup | 290 |
| Yogurt | ||
| Plain, fat free |
8 ounces | 452 |
| Fruit, low fat |
8 ounces | 345 |
| Frozen yogurt, vanilla, soft serve |
1/2 cup | 103 |
| Cheese | ||
| Pasteurized process Swiss |
2 ounces | 438 |
| Ricotta, part skim | 1/2 cup | 335 |
| Pasteurized process American | 2 ounces | 323 |
| Mozzarella, part skim | 1.5 ounces | 311 |
| Fortified foods | ||
| Soy drink with added calcium |
1 cup | 368 |
| Orange juice with added calcium |
1 cup | 300 |
| Tofu with added calcium |
1/2 cup | 253 |
| Cereal with added calcium |
1 ounce | 236-1043 |
| Cereal bar with added calcium |
1 bar | 200 |
| Bread with added calcium | 1 slice | 100 |
| Whole-grain tortilla with added calcium | 1 tortilla | 40 |
| Vegetables | ||
| Collards, cooked from frozen | 1/2 cup | 178 |
| Spinach, cooked from frozen | 1/2 cup | 146 |
| Kale, cooked from frozen | 1/2 cup | 90 |
| Bok choy, cooked from fresh | 1/2 cup | 79 |
| Broccoli, cooked or fresh | 1 cup | 61 |
| Other foods | ||
| Soybeans, green, cooked | 1/2 cup | 130 |
| White beans, canned | 1/2 cup | 96 |
| Almonds, dry roasted | 1 ounce | 75 |
Learn more!
See the Dietary Guidelines of America chart 
for non-dairy and dairy sources of calcium.
Content last updated September 2009
