Calcium
Calcium builds and maintains bones and teeth, and it also runs muscle contractions, nerve signaling and blood clotting. You lose a little every day, so intake has to keep up, especially for teenagers building peak bone mass and adults over 50 slowing bone loss. Vitamin D is calcium's partner: without enough D, you absorb far less of the calcium you eat.
Daily value
1300 mg
Recipes
17
What if you don’t get enough?
Low calcium intake over years contributes to weaker bones, but bone loss is silent until a fracture. You can't feel it happening. Don't try to fix suspected bone issues with calcium pills alone; excess supplemental calcium has its own risks. Talk to your doctor about bone health, especially after 50.
Nutrient shortfalls can only be confirmed with proper testing. This page is general information, not a diagnosis. If you’re concerned, talk to your doctor.
Top food sources of calcium
- Tofu, calcium-set434 mg1/2 cup33%
- Fortified orange juice350 mg1 cup27%
- Sardines, with bones325 mg3 oz25%
- Milk300 mg1 cup23%
- Yogurt, plain300 mg1 cup23%
- Cheese200 mg1 oz15%
- Kale, cooked177 mg1 cup14%
- White beans, cooked161 mg1 cup12%
- Bok choy, cooked158 mg1 cup12%
- Almonds76 mg1 oz6%
% = share of the daily value per serving.
17 recipes
Calcium-rich recipes
Every recipe lists full per-serving nutrition, so you know exactly how much calcium you’re getting.
5 min410 kcal1 servings
Greek Yogurt Breakfast Bowl
Thick Greek yogurt with berries, chia, almonds and honey. 24g protein, 320mg calcium and 0.9mcg B12. A 5-minute breakfast that actually keeps you full.
490 min460 kcal1 servings
Berry Overnight Oats
Creamy oats soaked overnight with yogurt, chia and berries. 12g fiber, 310mg calcium and 20g protein. Breakfast that makes itself.
45 min350 kcal4 servings
Spinach & Feta Stuffed Chicken
Chicken breasts stuffed with garlicky spinach and feta. 40g protein, 950mg potassium and 3.4mg iron per serving. Weeknight-impressive, genuinely easy.
30 min450 kcal4 servings
Black Bean & Corn Tacos
Smoky black beans, charred corn and lime crema in warm corn tortillas. 14g fiber, 19g protein and 170mcg folate per serving. Taco Tuesday, upgraded.
40 min480 kcal3 servings
Crispy Tofu Veggie Stir-Fry
Shatteringly crisp tofu with charred peppers and broccoli in a gingery soy glaze over rice. 380mg calcium, 22g protein and 70mg vitamin C. Weeknight vegan that converts skeptics.
30 min560 kcal4 servings
Sardine Lemon Pasta
Pantry sardines tossed with spaghetti, lemon, garlic and chili. 1.8g omega-3s, 320mg calcium and 5mcg B12. The cheapest fancy dinner you'll ever make.
250 min330 kcal2 servings
Strawberry Chia Pudding
Overnight chia pudding layered with macerated strawberries. 13g fiber, 380mg calcium and 5g omega-3s. Dessert that behaves like breakfast.
25 min379 kcal4 servings
Cottage Cheese Protein Pancakes
Fluffy, golden pancakes with 27g of protein per serving and no protein powder in sight. The cottage cheese melts right in — nobody will ever guess.
45 min371 kcal4 servings
Broccoli Cheddar Quinoa Bake
All the comfort of broccoli-cheddar soup, baked into a golden, sliceable quinoa casserole. 22g protein and 355mg calcium per serving — the kids will ask for seconds.
10 min473 kcal2 servings
Sardine & Avocado Toast
The 10-minute lunch that outperforms most dinners: 30g protein, 392mg calcium and 1.2g omega-3s on two slices of toast. Trust us on the sardines.
5 min444 kcal2 servings
Tahini Banana Smoothie
Creamy, nutty, naturally sweet — like a milkshake that happens to deliver 18g protein, 313mg calcium and serious potassium. Five minutes, one blender.
10 min324 kcal2 servings
Mango Lassi Smoothie Bowl
Thick, spoonable mango lassi topped with pistachios and chia. 16g protein, 273mg calcium and 44mg vitamin C — sunshine you can eat with a spoon.
5 min385 kcal2 servings
Blueberry Almond Smoothie
Thick, creamy and deeply purple: blueberries, almond butter, banana and Greek yogurt. 17g protein and 311mg calcium — the 5-minute breakfast that tastes like dessert.
35 min300 kcal3 servings
Spinach & Feta Egg Muffin Cups
Grab-and-go baked egg muffins with spinach and salty feta. 22g protein, 1.6mcg B12 and true grab-and-go convenience. A week's breakfasts in 35 minutes.
490 min411 kcal2 servings
Apple Pie Overnight Oats
Prep these cinnamon-spiced oats tonight for a grab-and-go breakfast that tastes like dessert — no morning cooking required.
490 min262 kcal2 servings
Pumpkin Spice Overnight Oats for a Cozy Breakfast
Learn how to make pumpkin spice overnight oats with simple ingredients and easy storage tips.
185 min303 kcal2 servings
High Protein Pumpkin Chia Pudding
A make-ahead breakfast with pumpkin, chia seeds, and a protein boost — ready in minutes, keeps 4–5 days in the fridge.
Calcium: quick answers
How much calcium do I need per day?
The daily value is 1300 mg. Individual needs vary. Talk to your doctor about what’s right for you.
What are the best food sources?
Top picks: Tofu, calcium-set (434 mg per 1/2 cup); Fortified orange juice (350 mg per 1 cup); Sardines, with bones (325 mg per 3 oz); Milk (300 mg per 1 cup); Yogurt, plain (300 mg per 1 cup); Cheese (200 mg per 1 oz); Kale, cooked (177 mg per 1 cup); White beans, cooked (161 mg per 1 cup); Bok choy, cooked (158 mg per 1 cup); Almonds (76 mg per 1 oz).
Can I get enough from food alone?
For most people, a varied diet covers calcium needs. Low calcium intake over years contributes to weaker bones, but bone loss is silent until a fracture. You can't feel it happening. Don't try to fix suspected bone issues with calcium pills alone; excess supplemental calcium has its own risks. Talk to your doctor about bone health, especially after 50.