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Calcium, where it is found, food sources, recommended intake

Calcium, why it is required

Calcium: Essential for bone integrity, for proper heart function and for muscle contraction (Drake et al, StatPearls Publishing, 2020)
Calcium
Calcium: Recommended daily Intakes
For
Male
Female
Adults
1,000 mg
1,000 mg

Note

*mg = milligrams
**DV = Daily Value. A value of 100 means that the food contains the full recommended daily amount
Calcium: Food sources, where can be found
Food
*mg
**DV
Yogurt, plain, low fat, 226 grams
415
32
Sardines, canned in oil, 85 grams
325
25
Cheddar cheese, 40 grams
307
24
Milk, nonfat, 250 grams
299
23
Milk, 2% milk fat, 250 grams
293
23
Milk, buttermilk, lowfat, 250 grams
284
22
Milk, whole (3.25% milk fat), 250 grams
276
21
Yogurt, fruit, low fat, 170 grams
258
20
Tof, 125 grams
253
19
Tofu, 125 grams
138
11
Turnip greens, fresh, boiled, 70 grams
99
8
Kale, cooked, 120 grams
94
7
Ice cream, vanilla, 75 grams
84
6
Chia seeds, 1 tablespoon
76
6
Bread, white, 1 slice
73
6
Sour cream, reduced fat, 2 tablespoons
31
2
Bread, whole-wheat, 1 slice
30
2
Kale, raw, chopped, 70 grams
24
2
Broccoli, raw, 35 grams
21
2
Cream cheese, 1 tablespoon
14
1

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