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When we think of foods high in calcium, the first thing that may come to mind is: Got milk? But according to registered dietitian Lauren Manaker, RDN, a crisp, cold glass of milk isn’t the only source of calcium for healthy bones; there are many foods that can help up your calcium intake, including plant-based ones. Finding new ways to help support bone health can especially come in handy as calcium needs change as you age or as shifts in hormones affect bone density during menopause. In fact, research shows that 1 in 2 Americans over the age of 50 are at risk for developing osteoporosis—a type of bone disease defined by loss in bone mineral density and mass, per a review in Orthopedics.
Ahead, Manaker shares an easily digestible (pun intended) guide for how much calcium you should aim for each day, plus a calcium “cheat sheet” with the top foods highest in this nutrient to help you easily meet your daily quotas.
Recommended calcium intake per day:
- Adults: 1,000 milligrams
- Women over 50 and men over 70: 1,200 milligrams
- Children and adolescents: 1,300 milligrams
- Pregnant or breastfeeding people: 1,200 milligrams
How much calcium should you get per meal?
Manaker recommends breaking up calcium intake throughout the day, especially if you need a higher amount to meet your dietary requirements. “The body can only absorb a limited amount of calcium at one time, typically around 500 milligrams,” she says. “Consuming smaller doses of calcium-rich foods or supplements at different times can enhance absorption and optimize its benefits for bone health,” she adds.
Spreading out intake can also help reduce any potential side effects that may affect digestion. “Too much calcium at once can result in bloating or constipation,” Manaker says. With that said, she also recommends pairing calcium with vitamin D to help maximize absorption—like salmon with spinach, kale and mushrooms, or fortified orange juice.
5 health benefits of calcium
- It supports bone health
- It promotes proper muscle function
- It helps regulate blood clotting
- It supports nerve function
- It may help regulate the metabolism
10 foods rich in calcium
- Milk: 1 cup = 300 milligrams of calcium
- Yogurt: 1 cup = 296 milligrams of calcium
- Cheese: 1 cup (shredded) = 961 milligrams of calcium
- Almonds: 1 cup = 385 milligrams of calcium
- Sardines: 1 can (drained) = 351 milligrams of calcium
- Leafy greens: 1 cup (cooked) = 268 milligrams of calcium
- Tofu: 1/2 cup (raw) = 861 milligrams of calcium
- Broccoli: 1 cup = 43 milligrams of calcium
- Oranges: 1 fruit = 53 milligrams of calcium
- Sesame seeds: 1 tablespoon = 88 milligrams of calcium
Calcium-rich foods cheat sheet
Depending on your daily calcium needs, this list can help you reach your goals without having to think twice:
- Whole milk: 1 cup = 300 milligrams
- Yogurt: 1 cup = 296 milligrams
- Swiss cheese: 1 cup = 961 milligrams
- Almonds: 1 cup = 385 milligrams
- Sardines: 1 can (drained) = 351 milligrams
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