Recommended Daily Amounts of Calcium

Babies younger than 6 months old: 200 mg calcium

Babies 6 to 11 months old: 260 mg calcium

Children 1 to 3 years old: 700 mg calcium

Children 4 to 8 years old: 1,000 mg calcium

Children and teens 9 to 18 years old: 1,300 mg calcium

Adults 19 to 50 years old: 1,000 mg calcium

Calcium in Vegetables

½ cup arugula: 8 mg calcium

½ cup bok choy: 37 mg calcium

½ cup broccoli: 21 mg calcium

½ cup celery: 20 mg calcium

½ cup collard greens: 42 mg calcium

½ cup kale: 50 mg calcium

½ cup okra: 41 mg calcium

½ cup pinto beans: 109 mg calcium

½ cup soy beans: 207 mg calcium

½ cup spinach: 15 mg calcium

½ cup turnip greens: 98 mg calcium

½ cup white beans: 8 mg calcium

Calcium in Fruit

1 medium dried fig: 22 mg calcium

½ small orange: 19 mg calcium

Calcium in Fish

3 ounces herring: 48 mg calcium

3 ounces salmon: 22 mg calcium

3 ounces sardines, canned in oil with bones: 46 mg calcium

Calcium in Nuts and Seeds

½ cup almonds: 121 mg calcium

½ cup Brazil nuts: 106 mg calcium

1 tablespoon sesame seeds: 88 mg calcium

½ cup sunflower seeds: 54 mg calcium

Calcium in Other Foods (When Fortified with Calcium)

1 cup oatmeal: 187 mg calcium

1 cup soy milk: 61 mg calcium

½ cup tofu: 434 mg calcium