Calcium Food Calculator: How Much Calcium Are You Getting in Your Diet for Strong Bones?

Calcium is essential for strong bones and overall health.

Use the Calcium Food Calculator to find out:

How much calcium is in certain foods.
How much calcium you need.
How to add more calcium to your diet.

How Much Calcium Are Your Getting From Each Food?

Answer the questions, then enter the servings of these foods you typically eat in a day to see how much calcium each one has. Click the Calculate tab to see your total compared to the calcium you need each day.

1. What is your gender? ^*Required

Female
Male

2. How old are you? ^*Required

9 - 18
19 - 50
51 - 70
71+

3. How much calcium is in the foods you eat? Select the foods you typically eat in a day to see the calcium.

Dairy

Cheddar cheese, 1 oz.
Chocolate ice cream, 1/2 cup
Lowfat chocolate milk, 1 cup
Lowfat cottage cheese, 1 cup
Low-fat yogurt with fruit, 8 oz
Nonfat milk, 1 cup
Nonfat yogurt, plain, 8 oz.
Swiss cheese, 1 oz.

Fruits and Vegetables

Blackeyed peas, 1 cup
Broccoli, cooked, 1 cup
Frozen collard greens, 1 cup
Frozen kale, 1 cup
Frozen rhubarb, 1 cup
Frozen spinach, 1 cup
Navy beans, 1 cup
Orange juice, calcium fortified, 1 cup
Turnip greens, frozen, 1 cup

Other Foods

Almonds, 1 oz. (24 nuts)
Canned salmon with bones, 3 oz.
Canned sardines with bones, 3 oz.
English muffin, calcium enriched
Frozen waffles, 1
Instant oatmeal, 1 packet
Sardines, canned in oil, 3 oz.
Soy milk, calcium fortified, 1 cup

Calcium Total

Edit your entries

Based on the information you've provided.

Total calcium in the foods you selected:
Daily calcium requirement (for a age ):
Percentage from selected foods:

Total calcium in the foods you selected:
Daily calcium requirement:
Percentage from selected foods:

How much of your daily calcium requirement did these foods provide?

Remember, you may have gotten additional calcium through other foods not on the list. Calcium-fortified cereals, for example, can be a good source. Check the label to see how much calcium is in your brand — it's listed as a percentage of daily requirement. Add a 0 to the number to see how many milligrams of calcium you're getting.

Many adults fall short of the calcium — and vitamin D, which your body needs to absorb calcium — needed each day for healthy bones. To get more calcium, try these tips:

Have fortified cereal with nonfat milk for breakfast
Add nonfat milk to your coffee
Snack on an orange
Add low-fat cheese to pasta or vegetables

Calcium Amount in Each Selected Food

Your Osteoporosis Prevention Diet Find out what nutrients you need to prevent osteoporosis, and the best ways to get them.
Calcium and Vitamin D: Top Food Sources For healthy bones, calcium and vitamin D go together. Here's how to get more calcium and vitamin D in your diet.
What You Need to Know About Calcium Supplements If you're not getting enough calcium in your diet, which supplements are right for you?

Article: Eat To Beat Osteoporosis

Reviewed by Melinda Ratini, DO, MS on February 20, 2019

Sources

Institute of Medicine, “Dietary Reference Intakes for Calcium and Vitamin D”

USDA National Nutrient Database for Standard Reference, Release 22, “Calcium Content of Selected Foods per Common Measure”

This tool does not provide medical advice. See additional information

THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. If you think you may have a medical emergency, immediately call your doctor or dial 911.