Best for Bones Food
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.
|Food||Portion||Mg of Calcium|
|Fat free||1 cup||306|
|Lactose reduced, fat free||1 cup||300|
|1% low fat||1 cup||290|
|Plain, fat free||8 ounces||452|
|Fruit, low fat||8 ounces||345|
|Frozen yogurt, vanilla, soft serve||1/2 cup||103|
|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|
|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|
|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|
|Soybeans, green, cooked||1/2 cup||130|
|White beans, canned||1/2 cup||96|
|Almonds, dry roasted||1 ounce||75|
See the Dietary Guidelines of America chart for non-dairy and dairy sources of calcium.
Content last updated March 2012