Most adults need about 1,000 milligrams (mg) of calcium each day for benefits such as bone and teeth health. While cheeses can vary widely in their nutritional content, a typical 1-ounce slice of American cheese has about 155 mg of calcium, or about 15% of the recommended daily intake.
You can boost your calcium intake with these foods that have more calcium per serving than cheese.
1. Yogurt
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Calcium: 415 mg
Serving size: 8 ounces
Yogurt is one of the best sources of calcium, and can deliver about 40% of the recommended daily calcium intake. Choose a low-fat, plain variety, which contains 415 mg of calcium per 8-ounce serving.
If you don’t like yogurt on its own, try integrating it into a smoothie, mixing a spoonful into guacamole, or adding it to other recipes.
2. Sardines
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Calcium: 325 mg
Serving size: 3 ounces
Sardines are one of the best non-dairy sources of calcium. Each three-ounce serving of the fish contains 325 mg of calcium, roughly one-third of the recommended daily intake.
Sardines also have other health benefits and are a great source of heart-healthy omega-3 fatty acids.
3. Fortified Orange Juice
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Calcium: 349 mg
Serving size: 1 cup
While oranges aren’t naturally rich in calcium, many orange juices are fortified with calcium. One cup of fortified orange juice contains 349 mg of calcium.
If you’re looking to increase your calcium intake, look for orange juice that’s specifically labeled as fortified or calcium-rich. Without fortification, a glass of orange juice contains less than 30 mg of calcium.
4. Milk
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Calcium: 299 mg
Serving size: 1 cup
Milk is synonymous with calcium in many people’s minds. It’s no wonder: Each cup of nonfat milk contains 299 mg of calcium, about 23% of the recommended daily intake. Whole milk contains a bit less calcium—about 276 mg.
5. Soy Milk and Other Milk Alternatives
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Calcium: 299 mg
Serving size: 1 cup
Fortified milk alternatives like soy milk contain the same amount of calcium per serving as dairy milk. Oat milk and almond milk are sometimes fortified with calcium, too, so look for brands that mention added calcium.
6. Firm Tofu
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Calcium: 253 mg
Serving size: 1/2 cup
Tofu is a great source of calcium, especially for people who follow a vegan diet or choose not to rely on dairy products. Look for firm tofu that’s made with calcium sulfate. Each half cup contains 253 mg of calcium. That’s about a quarter of the recommended daily intake.
7. Canned Salmon
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Calcium: 181 mg
Serving size: 3 ounces
Canned salmon solids with bones can be a good source of calcium. Each three-ounce serving has 181 mg of calcium. The bone content is critical for boosting calcium—a typical salmon fillet contains only 9 mg of calcium per 100-gram serving.
Other Foods Rich in Calcium
While they may not have more calcium than a slice of cheese, these foods can also help you reach your recommended daily intake of the nutrient:
- Cottage cheese (made with 1% fat milk): 138 mg per cup
- Soft tofu (made with calcium sulfate): 138 mg per half cup
- Soybeans: 131 mg per half cup
- Fortified breakfast cereals: 130 mg per serving
- Spinach (cooked): 123 mg per half cup
- Turnip greens (cooked): 99 mg per half cup
- Kale (cooked): 94 mg per half cup
A Note on Calcium Absorption
Some vegetables—including spinach, kale, and turnip greens—contain calcium, but it’s more difficult for the body to absorb it. Consider this: The body can typically absorb about 27% of the calcium in a serving of milk, but only 5% in a serving of spinach. This is due to plant compounds that can interfere with calcium absorption.
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