Getting 1000 mg of calcium each day is an important part of maintaining strong, healthy bones. Many people wonder how they can meet this daily calcium requirement through their diet. Here are some quick answers to common questions about getting enough calcium:
Why Do I Need 1000 mg of Calcium a Day?
The recommended daily calcium intake for most adults is 1000-1200 mg per day. Calcium plays a vital role in many functions in the body:
- Builds strong bones and teeth
- Supports nerve function
- Helps blood clot
- Allows muscles to contract
Consuming adequate calcium is shown to reduce the risk of osteoporosis and bone fractures later in life. Getting enough calcium each day is important for people of all ages, but especially for children and adolescents while their bones are still developing.
What Foods Are High in Calcium?
Many foods naturally contain significant amounts of calcium. Here are some of the top food sources:
- Yogurt – 415 mg calcium per 8 oz
- Sardines – 325 mg calcium per 3 oz
- Milk – 300 mg calcium per 8 oz
- Cheese – 200 mg calcium per 1.5 oz
- Tofu – 200 mg calcium per 0.5 cup
- Spinach – 120 mg calcium per 0.5 cup
- Broccoli – 50 mg calcium per 0.5 cup
Dairy products like milk, yogurt, and cheese are excellent sources of calcium. Canned fish with bones, leafy greens, soy foods, and fortified foods can also help you meet your daily needs.
How Much Calcium is in Different Dairy Foods?
Dairy products are a calcium powerhouse. Here is the calcium content in different serving sizes of dairy foods:
| Dairy Food | Serving Size | Calcium (mg) |
|---|---|---|
| Plain yogurt | 6 oz | 311 |
| Greek yogurt | 6 oz | 206 |
| Milk | 1 cup | 276-352 |
| Cheddar cheese | 1.5 oz | 307 |
| Mozzarella | 1.5 oz | 333 |
| Cottage cheese | 0.5 cup | 82 |
As you can see, just one serving of dairy like yogurt, cheese, or milk provides a significant amount of the calcium you need each day.
What Foods Are Fortified With Calcium?
Many common breakfast foods and drinks are fortified with calcium. Here are some options:
- Calcium-fortified orange juice – 300 mg calcium per 8 oz
- Calcium-fortified cereal – 100-1000 mg per serving
- Calcium-fortified bread – 100 mg per slice
- Calcium-fortified waffles – 100 mg per waffle
- Calcium-fortified oatmeal – 100-150 mg per packet
- Calcium-fortified non-dairy milk – 200-300 mg per 8 oz
Check the nutrition labels when grocery shopping to find fortified foods that will help boost your calcium intake. The % Daily Value for calcium on food labels indicates how much calcium it provides.
Can I Get Enough Calcium Without Dairy?
It is possible to get 1000 mg calcium daily without consuming dairy products. You will need to intentionally include non-dairy calcium sources throughout the day. Here are some tips for getting enough calcium without dairy:
- Drink calcium-fortified plant milks like soy, almond, or oat milk.
- Eat tofu made with calcium sulfate.
- Choose leafy greens like kale, collards, broccoli, and bok choy.
- Eat canned fish like sardines or salmon with bones.
- Snack on figs, almonds, sesame seeds, and beans.
- Drink calcium-fortified juices, cereals, and non-dairy yogurts.
- Consider a daily calcium supplement.
With planning and variety, you can absolutely get the calcium your body requires without consuming dairy products.
What Foods Are High in Calcium for Vegans?
Here are some top vegan-friendly foods that are high in calcium:
- Calcium-set tofu – 200 mg per 0.5 cup
- Tempeh – 184 mg per 0.5 cup
- Collard greens – 232 mg per cup
- Blackstrap molasses – 172 mg per tablespoon
- Fortified non-dairy milk – 200-300 mg per cup
- Sesame seeds – 88 mg per tablespoon
- Dried figs – 120 mg per 0.5 cup
- Navy beans – 128 mg per cup
In addition, many commercial vegan foods like breakfast cereals, vegan yogurts, and veggie burgers are fortified with calcium. Read labels and opt for the calcium-rich varieties.
What Foods or Drinks Should I Avoid to Get Enough Calcium?
There are a few foods and drinks that can negatively impact calcium levels and should be limited for ideal calcium absorption:
- Caffeine: High caffeine intake can interfere with your body’s absorption of calcium. Limit coffee, tea, soda, and energy drinks.
- Alcohol: Regular heavy drinking causes more calcium to be lost through urine. Limit alcohol consumption.
- Sodium: Eating too much salt causes more calcium to be excreted. Limit processed foods and add minimal salt to foods.
- Oxalates: Foods high in oxalates like spinach and rhubarb can block calcium absorption. Eat a variety of calcium-rich foods.
By limiting these foods that hinder calcium absorption, you will be better able to meet your daily calcium needs.
How Can I Get Enough Calcium on a Low Carb or Keto Diet?
Low carb and keto diets can make it more challenging to get adequate calcium since dairy foods are limited. Here are some tips for getting enough calcium if restricting carbs:
- Choose non-starchy vegetables like kale, bok choy, and broccoli.
- Eat sardines, salmon, shrimp, and other seafood with bones.
- Snack on nuts and seeds like almonds, chia seeds, and sesame seeds.
- Consume moderate portions of low-sugar Greek yogurt and hard cheeses.
- Drink unsweetened nut milks like almond milk fortified with calcium and vitamin D.
- Consider a keto-friendly calcium supplement if needed.
Getting creative with non-dairy calcium sources and occasional moderate dairy intake can help meet your needs on a low carb eating pattern.
What Are Some Calcium-Rich Food Combos and Meals?
One strategy is to combine multiple calcium-rich foods at meals and snacks. Here are some ideas:
- Tofu veggie stir-fry with tofu and broccoli over calcium-fortified brown rice
- Spinach salad with sardines, spinach, chickpeas, sunflower seeds, and sesame dressing
- Burrito bowl with pinto beans, cabbage, avocado, tortilla strips, and Greek yogurt lime dressing
- Overnight oats made with oats, chia seeds, and fortified non-dairy milk
- Smoothie with fortified non-dairy milk, spinach, and figs
- Trail mix with almonds, seeds, and dried fruit
Pairing multiple plant-based and dairy sources of calcium together ensures you get enough with each meal or snack.
What Calcium Supplements Are Recommended to Reach 1000 mg?
If adjusting your diet alone is not enough, calcium supplements can help you reach a daily intake of 1000 mg. Here are some recommended supplements:
- Calcium carbonate – Contains the most elemental calcium by weight (40%). Best absorbed when taken with food.
- Calcium citrate – Well-absorbed, especially on an empty stomach. Can be taken without food.
- Coral calcium – Derived from sea coral. Well absorbed, but more expensive.
The two most studied and recommended forms are calcium carbonate and calcium citrate. Take 500-600 mg as a supplement, 1-2 times per day with food to reach 1000 mg when combined with dietary calcium.
How Much Calcium Do Children and Teens Need?
Getting enough calcium is crucial for children and teens to build strong bones. Here are the recommended daily calcium needs:
| Age | Recommended Calcium Intake |
|---|---|
| 1-3 years | 700 mg |
| 4-8 years | 1000 mg |
| 9-18 years | 1300 mg |
Offer children and teens plenty of calcium-rich foods like yogurt, cheese, milk, leafy greens, and calcium-fortified foods and beverages. A supplement may be beneficial if they fall short of daily needs.
How Much Calcium Do You Need During Pregnancy and Breastfeeding?
Pregnant and breastfeeding women need additional calcium for their baby’s developing bones and teeth. Here are the recommendations:
- Pregnant women under 18 years: 1300 mg per day
- Pregnant women 19-50 years old: 1000 mg per day
- Breastfeeding women under 18 years: 1300 mg per day
- Breastfeeding women 19-50 years old: 1000 mg per day
Consume adequate calcium by including rich sources like dairy, greens, calcium-fortified foods, or supplements if necessary.
Conclusion
Getting enough calcium every day is important for bone health and other body functions. Include multiple servings of naturally calcium-rich foods like dairy, leafy greens, beans, tofu, and seafood. Look for calcium-fortified foods and beverages if avoiding dairy. Supplement if needed to reach your daily requirement. With planning and variety in your diet, getting 1000 mg of calcium each day is very achievable.
