An estimated 4 in 10 Americans don’t get the recommended daily amount of calcium.[1] A calcium deficiency is especially worrisome if you’re a woman. Getting enough calcium during your younger years helps build strong bones, or what’s known as bone density.[2]
Bones that have more calcium and other minerals are denser, which means they’re likely stronger.[3] And when bones are stronger, you’re less likely to develop osteoporosis, a condition that weakens bones and increases the risk of bone fractures.[4]
How much calcium do women need?
The peak times to build dense bones are during childhood, the teen years, and young adulthood.[5] Children ages 9 to 18 years old need 1,300 milligrams (mg) of calcium a day.[6] Women ages 19 to 50 years need 1,000 mg per day.[7]
Your bones start to lose calcium when you enter your 30s.[8] This bone loss speeds up during and after menopause as estrogen levels drop, and your body absorbs and stores less calcium.[9] For women over the age of 50, maintaining adequate calcium intake may help support bone health and reduce the likelihood of fractures.[10] The recommended amount is 1,200 mg per day.[11]
Health benefits of calcium
Calcium is the most plentiful mineral in your body, with most of it stored in your bones and teeth.[12]
In addition to building strong bones, calcium helps your body send nerve signals, move muscles, release hormones, and carry blood. [13]
More research is needed, to confirm potential additional benefits of calcium. Some studies suggest it may play a role in helping to reduce your risk of developing against:[14]
- Colorectal cancer
- Metabolic syndrome
- Preeclampsia (high blood pressure and high levels of protein in the urine during pregnancy)
However, these findings are not conclusive, and calcium intake should not be considered a method to prevent or treat these conditions. Always consult a healthcare provider for personalized guidance.
Load up on these calcium-rich foods and drinks
Your body can’t make calcium.[15] You must get this mineral through calcium-rich foods, drinks, or supplements. When you don’t have enough calcium in your diet, your body pulls the mineral from bones, potentially weakening them.[16]
You probably know that milk and other dairy products have calcium. But lots of other foods also have calcium. Some of them might surprise you.
Dairy and alternative products
These dairy and alternative dairy products are good sources of calcium:[17]
| Food | Estimated amount of calcium* |
| 1 cup low-fat, plain yogurt | 415 mg |
| 1 cup ultra-filtered, reduced fat milk[18] | 380 mg |
| 1/2 cup low-fat cottage cheese | 340 mg |
| 1/2 cup part-skim ricotta cheese | 335 mg |
| 8 ounces skim, low-fat, or whole milk | 300 mg |
| 8 ounces fortified soy or almond milk | 300 mg |
| 1 cup low-fat, plain Greek yogurt | 260 mg |
| 1 ounce mozzarella, cheddar, or American cheese | 200 mg |
| 2/3 cup vanilla ice cream[19] | 111 mg |
*Amounts vary by brand
Vegetables and fruits with calcium
Plant sources that have calcium include: [20]
| Food | Estimated amount of calcium* |
| 8 ounces fortified orange juice or fruit juice | 300 mg |
| 1 cup cooked collard greens | 268 mg |
| 1 cup cooked spinach | 245 mg |
| 1 cup broccoli rabe | 200 mg |
| 1 cup turnip greens | 198 mg |
| 1 cup cooked kale | 175 mg |
| 1 cup cooked Bok choy | 158 mg |
| 1 cup raw arugula | 125 mg |
| 1 cup cooked acorn squash | 90 mg |
| 2 dried figs | 65 mg |
| 1 cup cooked broccoli | 60 mg |
| 1 orange | 55 mg |
*Amounts vary by brand
Protein-rich foods that have calcium
In addition to dairy products, these protein sources also provide calcium:[21]
| Food | Estimated amount of calcium* |
| 3 ounces canned sardines with bones | 325 mg |
| 4 ounces fortified tofu | 205 mg |
| 3 ounces canned salmon with bones | 181 mg |
| 1 cup boiled soybeans (edamame) | 175 mg |
| 1/2 cup baked beans | 160 mg |
| 1/2 cup black beans | 120 mg |
| 1/2 cup pinto beans | 54 mg |
*Amounts vary by brand
Nuts and seeds that have calcium
Choose these nuts and seeds for added calcium: [22]
| Food | Estimated amount of calcium* |
| 1 tablespoon sesame seeds | 88 mg |
| 1 tablespoon chia seeds | 76 mg |
| 1 tablespoon tahini | 64 mg |
| 1 tablespoon sunflower seeds | 50 mg |
| 1 tablespoon almonds | 23 mg |
*Amounts vary by brand
Grains that have calcium
Some whole grains, including those that are fortified, have calcium. These include: [23]
| Food | Estimated amount of calcium* |
| 1 packet instant, calcium-fortified oatmeal | 140 mg |
| 1/2 cup cooked amaranth | 135 mg |
| 1 serving calcium-fortified cereal | 130 mg |
| 1 calcium-fortified English muffin | 100 mg |
| 1 cup raw long-grain brown rice | 50 mg |
| 6-inch corn tortilla | 46 mg |
| 1 slice fortified whole-wheat bread | 30 mg |
*Amounts vary by brand
Should you take calcium supplements?
It’s best to get calcium from food sources when possible.[24] Your health care provider may recommend taking a calcium supplement if it’s hard for you to get enough calcium from foods. You should talk to your provider before taking supplements.
A calcium supplement may help if you:[25]
- Are lactose intolerant or have a dairy allergy
- Consume a lot of protein or sodium, which can cause your body to excrete more calcium
- Follow a vegan diet that excludes dairy products
- Have digestive or bowel disorders, such as inflammatory bowel disease (IBD) or celiac disease, that affect your body’s ability to absorb calcium from the foods you eat
- Receive corticosteroid treatments long-term for a health condition
Calcium and vitamin D: A dietary duo
Vitamin D helps your body absorb calcium.[26] Dairy products, as well as calcium-fortified products such as orange juice, soy milk, and cereals, may also be fortified with vitamin D.[27] You can check a product’s nutrition label to see the amount of nutrients in each serving. You also get vitamin D from sunlight and Vitamin D supplements.[28]
In summary: Calcium boosts women’s health
Getting enough calcium every day is good for you, regardless of your age.[29] Even if you don’t like (or can’t have) dairy products, there are many delicious foods and drinks that have calcium. Adding more calcium-rich foods to your diet may help maintain strong bones and overall health as part of a balanced diet now and into the future.
Now that you know more about the importance of calcium-rich foods, you may be curious about next steps. The Sincerely Health nutrition tools in the app can help.
You can start by downloading the app. You’ll save $10 on groceries* for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points*.
Your nutrition profile allows you to:
- Set specific nutrition goals.
- Earn 10 points for items you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).*
FAQs about calcium and bone health
Why do older women need more calcium?
You lose more bone during and after menopause because estrogen levels drop, and your body absorbs and stores less calcium.[30] For this reason, experts recommend that women 51 and older aim to consume 1,200 milligrams of calcium per day through diet or supplements as needed.[31]
What happens if you don’t get enough daily calcium?
When you don’t have enough calcium in your diet, your body pulls the mineral from bones, weakening them.[32] A healthcare provider may suggest calcium supplements if dietary intake alone does not meet your needs.
What are the health benefits of calcium?
Calcium helps build strong bones and teeth.[33] It also plays a role in supporting healthy nerve signals, muscle movement, hormones, and blood.[34]
Sign up for Sincerely Health and create a nutrition profile to help you get healthy today!
[1] Nutrients. Trends in Calcium Intake among the US Population: Results from the NHANES (1999–2018). Last reviewed March 2, 2024.https://pmc.ncbi.nlm.nih.gov/articles/PMC10934785/
[2] MedlinePlus. Bone Density. Last reviewed May 14, 2024. https://medlineplus.gov/bonedensity.html
[3] MedlinePlus. Bone Density. Last reviewed May 14, 2024. https://medlineplus.gov/bonedensity.html
[4] MedlinePlus. Bone Density. Last reviewed May 14, 2024. https://medlineplus.gov/bonedensity.html; Bone Health and Osteoporosis Foundation. What Women Need to Know. https://www.bonehealthandosteoporosis.org/preventing-fractures/general-facts/what-women-need-to-know/; American Academy of Orthopaedic Surgeons. Healthy Bones at Every Age. Last reviewed August 2021. https://orthoinfo.aaos.org/en/staying-healthy/healthy-bones-at-every-age/; Mayo Clinic. Bone Health: Tips to Keep Your Bones Healthy. Last reviewed January 25, 2025. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060
[5] American Academy of Orthopaedic Surgeons. Healthy Bones at Every Age. Last reviewed August 2021. https://orthoinfo.aaos.org/en/staying-healthy/healthy-bones-at-every-age/
[6] National Institutes of Health Office of Dietary Supplements. Calcium: Fact Sheet for Consumers. Last reviewed September 14, 2023. https://ods.od.nih.gov/factsheets/Calcium-Consumer/
[7] National Institutes of Health Office of Dietary Supplements. Calcium: Fact Sheet for Consumers. Last reviewed September 14, 2023. https://ods.od.nih.gov/factsheets/Calcium-Consumer/
[8] National Institutes of Health Office of Dietary Supplements. Calcium: Fact Sheet for Consumers. Last reviewed September 14, 2023. https://ods.od.nih.gov/factsheets/Calcium-Consumer/
[9] American Academy of Orthopaedic Surgeons. Healthy Bones at Every Age. Last reviewed August 2021. https://orthoinfo.aaos.org/en/staying-healthy/healthy-bones-at-every-age/
[10] National Institutes of Health Office of Dietary Supplements. Calcium: Fact Sheet for Consumers. Last reviewed September 14, 2023. https://ods.od.nih.gov/factsheets/Calcium-Consumer/
[11] National Institutes of Health Office of Dietary Supplements. Calcium: Fact Sheet for Consumers. Last reviewed September 14, 2023. https://ods.od.nih.gov/factsheets/Calcium-Consumer/
[12] National Institutes of Health Office of Dietary Supplements. Calcium: Fact Sheet for Consumers. Last reviewed September 14, 2023. https://ods.od.nih.gov/factsheets/Calcium-Consumer/
[13] National Institutes of Health Office of Dietary Supplements. Calcium: Fact Sheet for Consumers. Last reviewed September 14, 2023. https://ods.od.nih.gov/factsheets/Calcium-Consumer/
[14] National Institutes of Health Office of Dietary Supplements. Calcium: Fact Sheet for Consumers. Last reviewed September 14, 2023. https://ods.od.nih.gov/factsheets/Calcium-Consumer/
[15] Bone Health and Osteoporosis Foundation. What Women Need to Know. https://www.bonehealthandosteoporosis.org/preventing-fractures/general-facts/what-women-need-to-know/
[16] Bone Health and Osteoporosis Foundation. Calcium and Vitamin D. Last reviewed May 23, 2023. https://www.bonehealthandosteoporosis.org/patients/treatment/calciumvitamin-d/
[17] National Osteoporosis Foundation Bone Matters. Calcium-Rich Foods. Last reviewed 2020. https://www.bonematters.com/p/calcium-rich-foods-list; National Institutes of Health Office of Dietary Supplements. Calcium: Fact Sheet for Health Professionals. Last reviewed July 24, 2024. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/; Cleveland Clinic. 22 Calcium-Rich Foods. Last reviewed May 2, 2022. https://health.clevelandclinic.org/calcium-rich-foods
[18] Albertsons. Fairlife Milk Ultra-filtered, Reduced Fat. https://www.albertsons.com/shop/product-details.960127167.html
[19] Albertsons. Signature Select Ice Cream Vanilla. https://www.albertsons.com/shop/product-details.142100655.html
[20] National Osteoporosis Foundation Bone Matters. Calcium-Rich Foods. Last reviewed 2020. https://www.bonematters.com/p/calcium-rich-foods-list; National Institutes of Health Office of Dietary Supplements. Calcium: Fact Sheet for Health Professionals. Last reviewed July 24, 2024. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/; Cleveland Clinic. 22 Calcium-Rich Foods. Last reviewed May 2, 2022. https://health.clevelandclinic.org/calcium-rich-foods
[21] National Osteoporosis Foundation Bone Matters. Calcium-Rich Foods. Last reviewed 2020. https://www.bonematters.com/p/calcium-rich-foods-list; National Institutes of Health Office of Dietary Supplements. Calcium: Fact Sheet for Health Professionals. Last reviewed July 24, 2024. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/; Cleveland Clinic. 22 Calcium-Rich Foods. Last reviewed May 2, 2022. https://health.clevelandclinic.org/calcium-rich-foods; University of California San Francisco. Calcium Content of Foods. https://www.ucsfhealth.org/education/calcium-content-of-foods
[22] National Osteoporosis Foundation Bone Matters. Calcium-Rich Foods. Last reviewed 2020. https://www.bonematters.com/p/calcium-rich-foods-list; National Institutes of Health Office of Dietary Supplements. Calcium: Fact Sheet for Health Professionals. Last reviewed July 24, 2024. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/; Cleveland Clinic. 22 Calcium-Rich Foods. Last reviewed May 2, 2022. https://health.clevelandclinic.org/calcium-rich-foods; University of California San Francisco. Calcium Content of Foods. https://www.ucsfhealth.org/education/calcium-content-of-foods
[23] National Osteoporosis Foundation Bone Matters. Calcium-Rich Foods. Last reviewed 2020. https://www.bonematters.com/p/calcium-rich-foods-list; National Institutes of Health Office of Dietary Supplements. Calcium: Fact Sheet for Health Professionals. Last reviewed July 24, 2024. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/; Cleveland Clinic. 22 Calcium-Rich Foods. Last reviewed May 2, 2022. https://health.clevelandclinic.org/calcium-rich-foods; University of California San Francisco. Calcium Content of Foods. https://www.ucsfhealth.org/education/calcium-content-of-foods
[24] Bone Health and Osteoporosis Foundation. What Women Need to Know. https://www.bonehealthandosteoporosis.org/preventing-fractures/general-facts/what-women-need-to-know/
[25] Mayo Clinic. Calcium and calcium supplements: Achieving the right balance. Last reviewed November 1, 2022. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097
[26] National Institutes of Health Office of Dietary Supplements. Calcium: Fact Sheet for Consumers. Last reviewed September 14, 2023. https://ods.od.nih.gov/factsheets/Calcium-Consumer/; Bone Health and Osteoporosis Foundation. Calcium and Vitamin D. Last reviewed May 23, 2023. https://www.bonehealthandosteoporosis.org/patients/treatment/calciumvitamin-d/
[27] Bone Health and Osteoporosis Foundation. Calcium and Vitamin D. Last reviewed May 23, 2023. https://www.bonehealthandosteoporosis.org/patients/treatment/calciumvitamin-d/
[28] Bone Health and Osteoporosis Foundation. Calcium and Vitamin D. Last reviewed May 23, 2023. https://www.bonehealthandosteoporosis.org/patients/treatment/calciumvitamin-d/
[29] American Academy of Orthopaedic Surgeons. Healthy Bones at Every Age. Last reviewed August 2021. https://orthoinfo.aaos.org/en/staying-healthy/healthy-bones-at-every-age/
[30] American Academy of Orthopaedic Surgeons. Healthy Bones at Every Age. Last reviewed August 2021. https://orthoinfo.aaos.org/en/staying-healthy/healthy-bones-at-every-age/
[31] National Institutes of Health Office of Dietary Supplements. Calcium: Fact Sheet for Consumers. Last reviewed September 14, 2023. https://ods.od.nih.gov/factsheets/Calcium-Consumer/
[32] Bone Health and Osteoporosis Foundation. Calcium and Vitamin D. Last reviewed May 23, 2023. https://www.bonehealthandosteoporosis.org/patients/treatment/calciumvitamin-d/
[33] National Institutes of Health Office of Dietary Supplements. Calcium: Fact Sheet for Consumers. Last reviewed September 14, 2023. https://ods.od.nih.gov/factsheets/Calcium-Consumer/
[34] National Institutes of Health Office of Dietary Supplements. Calcium: Fact Sheet for Consumers. Last reviewed September 14, 2023. https://ods.od.nih.gov/factsheets/Calcium-Consumer/
