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Is there enough calcium in your day?

Most people have no idea whether they get 500 mg or 1,500. Tap the foods you eat on an ordinary day and watch the total build against the recommendation for your age and country.

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Whose recommendation

You are

0 mg of 1,000 mg

Tap + on what you eat in a day

Dairy

Milk · 250 ml glass
about 300 mg
0
Plain yogurt · 170 g pot
about 310 mg
0
Greek yogurt, plain · 170 g pot
about 190 mg
0
Kefir · 250 ml glass
about 300 mg
0
Cheddar or other hard cheese · 30 g
about 200 mg
0
Parmesan, grated · 2 tablespoons
about 110 mg
0
Cottage cheese · 150 g
about 125 mg
0
Paneer · 50 g
about 240 mg
0

Fortified foods and tofu

Soy milk, calcium-fortified · 250 ml glass
about 300 mg
0
Oat or almond drink, fortified · 250 ml glass
about 300 mg
0
Orange juice, calcium-fortified · 250 ml glass
about 350 mg
0
Tofu set with calcium · ½ cup (125 g)
about 250 mg. Look for calcium sulphate on the label.
0
Breakfast cereal, calcium-fortified · 1 serving
about 130 mg
0

Fish

Sardines, canned, with bones · 85 g (small can)
about 325 mg
0
Salmon, canned, with bones · 85 g
about 180 mg
0

Vegetables and fruit

Kale, cooked · 1 cup
about 95 mg
0
Bok choy (pak choi), cooked · 1 cup
about 160 mg
0
Broccoli, cooked · 1 cup
about 60 mg
0
Spinach, cooked · ½ cup
about 120 mg. Little of this is absorbed (about 5%), so don't lean on it.
0
Orange · 1 medium
about 55 mg
0
Dried figs · 2
about 55 mg
0

Beans, nuts and seeds

White beans, canned · 1 cup
about 190 mg
0
Chickpeas, cooked · 1 cup
about 80 mg
0
Edamame, shelled · 1 cup
about 100 mg
0
Almonds · 30 g, a handful
about 75 mg
0
Chia seeds · 1 tablespoon
about 75 mg
0
Tahini (sesame paste) · 1 tablespoon
about 65 mg
0

Bread and grains

White bread · 1 slice
about 70 mg
0
Whole-wheat bread · 1 slice
about 30 mg
0
Corn tortilla · 1 (15 cm)
about 45 mg
0
Ragi (finger millet) flour · 30 g, about 1 roti
about 100 mg
0

Calcium supplement, if you take one (mg a day)

Where the numbers come from

Targets: the US and Canada recommend 1,000 mg a day for adults, rising to 1,200 mg for women over 50 and everyone over 70. The European Food Safety Authority uses 950 mg for adults from 25 (1,000 mg at 18 to 24), and the UK uses 700 mg. They differ because the committees weighed the same evidence differently, not because bodies differ by country.

Food values are typical amounts from the US National Institutes of Health and USDA FoodData Central, rounded. Fortified drinks, cereals and tofu vary a lot by brand, so trust the label over this list. Calcium needs vitamin D to be absorbed: Vitamin D and B12: two common gaps.

General information, not medical advice. If you have kidney disease, a history of kidney stones or osteoporosis, or take thyroid medicine or certain antibiotics, ask your doctor before changing your calcium intake or starting a supplement.