Calcium

Best food sources

How much is in a serving

• 1 cup fortified soy milk: about 300 mg
• 1/2 cup calcium-set tofu: about 250 to 430 mg, check the label
• 1 cup 2% milk: about 300 mg
• 3 oz sardines with bones: about 325 mg
• 1 cup cooked kale: about 180 mg

Deficiency signs

No obvious short-term symptoms. Over time, low bone density and fractures. Vegans, people with lactose intolerance and postmenopausal women should plan calcium deliberately.

These signs overlap with many other conditions. A blood test through your doctor is the only way to confirm a deficiency; do not start high-dose supplements on a guess.

Absorption and interactions

• Vitamin D is required to absorb it.
• Spinach and rhubarb calcium is poorly absorbed because of oxalate; kale and bok choy are much better.
• Large calcium doses block iron and zinc absorption in the same meal; spread intake across the day.

Meal ideas

• Calcium-set tofu stir-fry with bok choy
• Fortified soy milk overnight oats with chia
• Greek yogurt with almonds
• Sardines on toast
• Kale salad with tahini dressing

Planner meals richest in Calcium

Per serving, from the meal planner’s library. Percentages use the average adult reference intake.

• Crispy tofu with bok choy and avocado988 mg · 99%
• Palak tofu with millet799 mg · 80%
• Tofu and mushroom scramble with greens759 mg · 76%
• Sesame tofu and quinoa bowl758 mg · 76%
• Thai almond tofu with rice noodles664 mg · 66%
• Tofu and broccoli stir-fry with brown rice651 mg · 65%