Medical societies recommend that adults get between 700 mg and 1,200 milligrams (mg) of calcium per day. It is possible to get this amount purely through what you eat and drink. Food products that are particularly high in calcium include cow's milk, yogurt, cheeses like Gouda and Emmental cheese, green vegetables such as spinach and broccoli, as well as calcium-rich mineral water (with more than 150 mg calcium per liter). Low-fat dairy products made from cow's milk also contain a lot of calcium. Sometimes, manufacturers add extra calcium to food products. These "fortified" foods include certain breakfast cereals, dairy alternatives like soy milk or oat milk, and juices.
If you eat and drink the following foods over the course of one day, you will get a total of about 1,000 mg of calcium:
2 slices of rye bread or whole grain bread
2 slices of Gouda, Edam or Emmental cheese
1 serving of broccoli
2 glasses of mineral water (200 ml each), and
1 pot of yogurt (200 g)
or
2 glasses of milk (200 ml each)
2 slices of rye bread or whole grain bread
2 servings of camembert cheese, and
1 serving of spinach
or
1 pot of yogurt (200 g)
1 serving of muesli (50 g) with milk (100 ml)
1 slice of rye bread or whole grain bread
1 slice of Gouda, Edam or Emmental cheese
1 serving of kale, and
1 glass of mineral water (200 ml)
If you don't drink cow's milk or eat dairy products made from cow's milk, it is considerably more difficult to get enough calcium in your diet. In that case, suitable sources of calcium would include
green vegetables like spinach, kale, fennel and broccoli,
nuts,
calcium-rich mineral water,
calcium-fortified dairy milk alternatives like soy milk, oat milk, almond milk or rice milk, and
other food products that are fortified with calcium.
This table can help you to calculate roughly how much calcium you get in a typical day:
Dairy milk and dairy products
| Food product | Serving size | Calcium in mg/serving |
|---|
| Cow's milk, soured milk, kefir | 200 ml (1 glass) | 240 |
|---|
| Yoghurt | 200 ml (1 pot) | 260 |
|---|
| Quark (curd) cheese | 35 g | 40 |
|---|
| Gouda, Edam or Appenzeller cheese | 30 g (1 slice) | 240 |
|---|
| Emmental or Alpine cheese | 30 g (1 slice) | 330 |
|---|
| Camembert cheese | 30 g | 150 |
|---|
| Parmesan cheese | 30 g | 360 |
|---|
| Brie cheese | 30 g | 80 |
|---|
Sheep's cheese, Feta cheese
| 30 g | 135 |
|---|
Vegetables
| Food product | Serving size | Calcium in mg/serving |
|---|
| Broccoli (cooked) | 110 g | 120 |
|---|
| Spinach (cooked) | 210 g | 310 |
|---|
| Kale (cooked) | 160 g | 280 |
|---|
Bread, cereals
| Food product | Serving size | Calcium in mg/serving |
|---|
| Rye bread, whole grain bread | 1 slice | 10 |
|---|
| Muesli | 50 g | 25 |
|---|
| Breakfast cereals | 50 g | 80 |
|---|
Drinks
| Food product | Serving size | Calcium in mg/serving |
|---|
| Natural mineral water | 200 ml | 70 |
|---|
| Soy milk | 200 ml | 210 |
|---|
Please note that this table only includes food products that have a particularly large amount of calcium in them. A lot of other food products contain calcium too and contribute to your total calcium intake, but usually to a lesser extent.
Dietary supplements aren’t included in the table. If you're taking a supplement that contains calcium, that will increase your calcium intake accordingly.
You can also use our online calcium calculator to find out roughly how much calcium you are getting per day. The calculator isn't suitable for children or for women who are pregnant or breastfeeding.
Sources
Deutsche Gesellschaft für Ernährung (DGE), Österreichische Gesellschaft für Ernährung (ÖGE), Schweizerische Gesellschaft für Ernährungsforschung (SGE) et al. Referenzwerte für die Nährstoffzufuhr. Bonn: DGE; 2017.
IQWiG health information is written with the aim of helping people understand the advantages and disadvantages of the main treatment options and health care services.
Because IQWiG is a German institute, some of the information provided here is specific to the German health care system. The suitability of any of the described options in an individual case can be determined by talking to a doctor. informedhealth.org can provide support for talks with doctors and other medical professionals, but cannot replace them. We do not offer individual consultations.
Our information is based on the results of good-quality studies. It is written by a team of health care professionals, scientists and editors, and reviewed by external experts. You can find a detailed description of how our health information is produced and updated in our methods.
FAQs
Good sources of calcium include dairy foods like milk, yoghurt and cheese, and calcium-fortified products, such as some plant-based milks (for example, soy milk and rice milk) and breakfast cereals.
How can I get enough calcium? ›
How can I get enough calcium?
- Fat-free or low-fat (1%) milk, yogurt, and cheese.
- Soy milk or yogurt with added calcium.
- Certain vegetables—including soybeans, collard greens, and turnip greens.
- Tofu with added calcium.
- Orange juice with added calcium.
- Breakfast cereal with added calcium.
Calcium and diet
- Dairy products, such as cheese, milk and yogurt.
- Dark green leafy vegetables, such as broccoli and kale.
- Fish with edible soft bones, such as sardines and canned salmon.
- Calcium-fortified foods and beverages, such as soy products, cereal and fruit juices, and milk substitutes.
You can reach the daily recommended calcium intake of 1,300 mg per day for most adults by including dairy in your diet. If you are on a dairy-free diet, fortified juices, sardines, and collard greens are among the best sources available.
How to increase calcium in body fast? ›
Good sources of calcium include:
- milk, cheese and other dairy foods.
- green leafy vegetables, such as broccoli, cabbage and okra, but not spinach.
- soya beans.
- tofu.
- plant-based drinks (such as soya drink) with added calcium.
- nuts.
- bread and anything made with fortified flour.
These foods include kale, broccoli, and bok choy. You can also get calcium by eating canned sardines and canned salmon with the bones. And calcium is sometimes added to tofu, plant-based beverages (like soy or almond beverages), and fruit juice.
What is the fastest way to absorb calcium? ›
Take calcium carbonate with food. The acid the stomach makes while eating helps the body absorb calcium carbonate. Total daily dose. It's best to take calcium in smaller doses.
How much milk do I need to drink to get enough calcium? ›
Depending on your age and sex, the daily calcium requirements vary from 360 milligrams per day to more than 1,000 mg for teens and older women. One 250ml cup of cow's milk contains about 300mg of calcium, which is equivalent to one standard serve. This same amount is found in: 200 grams of yoghurt.
What blocks calcium absorption? ›
Certain fibers, such as wheat bran, and foods with oxalic acid (spinach and rhubarb) can bind with calcium and prevent it from being absorbed.
Are bananas high in calcium? ›
Bananas: Commonly available fruits that are good sources of calcium. A cup of sliced bananas gives about 8 mg of calcium. In addition, they are well known for their digestive benefits, improving immunity, regulating blood sugar levels, and helping prevent cardiovascular diseases.
Each has benefits and downsides. Calcium carbonate supplements tends to be the best value, because they contain the highest amount of elemental calcium (about 40% by weight). Because calcium carbonate requires stomach acid for absorption, it's best to take this product with food.
Can you raise calcium levels? ›
There is more calcium in the human body than any other mineral, and you store 99% of it in your teeth and bones. Increase your calcium naturally by eating calcium-rich foods like dairy products, getting adequate vitamin D, and not smoking.
How can I get enough calcium in one day? ›
If you eat and drink the following foods over the course of one day, you will get a total of about 1,000 mg of calcium:
- 2 slices of rye bread or whole grain bread.
- 2 slices of Gouda, Edam or Emmental cheese.
- 1 serving of broccoli.
- 2 glasses of mineral water (200 ml each), and.
- 1 pot of yogurt (200 g)
5 Best healthy drinks to strengthen your bones
- MILK. Milk is a rich source of calcium, which is vital for bone health. ...
- ORANGE JUICE.
- GREEN TEA. Green tea contains compounds like catechins that may have a positive impact on bone health. ...
- BONE BROTH. ...
- HEALTHY SMOOTHIES.
11 ways to increase bone density naturally
- Weightlifting and strength training. ...
- Eat more vegetables. ...
- Consume calcium throughout the day. ...
- Eat foods rich in vitamins D and K. ...
- Maintain a moderate weight. ...
- Avoid a low calorie diet. ...
- Eat more protein. ...
- Eat foods rich in omega-3 fatty acids.
Good sources of calcium include dairy foods like milk, yoghurt and cheese, calcium fortified foods (such as soy products) and, to a lesser degree, some leafy green vegetables and nuts and seeds. If you don't have enough calcium in your diet, you may be at increased risk of developing osteoporosis.
What can I eat to get 1000 mg of calcium a day? ›
If you eat and drink the following foods over the course of one day, you will get a total of about 1,000 mg of calcium:
- 2 slices of rye bread or whole grain bread.
- 2 slices of Gouda, Edam or Emmental cheese.
- 1 serving of broccoli.
- 2 glasses of mineral water (200 ml each), and.
- 1 pot of yogurt (200 g)
On the other hand, recent studies have linked calcium supplements with an increased risk of colon polyps (small growths in the large intestine that can become cancerous) and kidney stones, which are hard masses usually formed in the kidneys from an accumulation of calcium and other substances.
How do you fix low calcium? ›
Treatment for low blood calcium
Your doctor will prescribe calcium and vitamin D tablets for you if your blood calcium level is low. This usually keeps your blood calcium at a normal level. Eating foods with high levels of calcium will also help.
