The recommended daily allowance (RDA) for calcium varies based on age for adults:
See our Calcium monograph for RDAs in children and during pregnancy/lactation, as well as general safety and effectiveness information for calcium.
Food |
Standard serving |
Amount per serving |
| Almond milk, unsweetened | 1 cup | 449 mg |
| Collard greens, cooked | 1 cup | 324 mg |
| Grapefruit juice, 100%, fortified | 1 cup | 362 mg |
| Kale, cooked | 1 cup | 358 mg |
| Milk, fat free (skim) | 1 cup | 322 mg |
| Milk, low fat (1 %) | 1 cup | 307 mg |
| Mozzarella Cheese | 1 cubic inch | 125 mg |
| Mustard greens (cooked) | 1 cup | 180 mg |
| Orange juice (100%, fortified) | 1 cup | 347 mg |
| Parmesan cheese | 1 ounce | 251 mg |
| Sardines (canned in oil) | 1 can (3.75 ounce), drained | 351 mg |
| Soymilk | 1 cup | 300 mg |
| Spinach (cooked) | 1 cup | 209 mg |
| Tahini (sesame butter or paste) | 1 tbsp (15 grams) | 64 mg |
| Tofu (raw, regular, prepared with calcium sulfate) | ½ cup | 434 mg |
| Yogurt (Greek, plain, nonfat) | 1 cup | 272 mg |
| Yogurt (plain, low fat) | 1 cup | 448 mg |
*For a complete list of calcium-rich foods, see the USDA Food Composition Databases.
