Calcium is an essential mineral that plays a vital role in bone health, the nervous system, muscle function, hormone secretion and cellular signaling. The recommended daily intake of calcium is 1000-1300 mg per day for adults, depending on age and gender. Many people rely on cow’s milk as their primary source of calcium. But is one glass of milk per day enough to meet calcium needs? Or do we need more than that? This article will examine how much calcium is in one glass of milk, how this contributes to daily calcium requirements, and what other factors affect optimal calcium intake.
How Much Calcium is in One Glass of Milk?
The calcium content of milk can vary depending on the type of milk. Here is an overview of the approximate amount of calcium in 8 ounces or 1 cup of different types of milk (1):
Whole milk
276 mg calcium (28% DV)
2% reduced fat milk
293 mg calcium (29% DV)
1% lowfat milk
299 mg calcium (30% DV)
Fat free or skim milk
299 mg calcium (30% DV)
Soy milk, calcium fortified
299 mg calcium (30% DV)
Almond milk, calcium fortified
450 mg calcium (45% DV)
DV = Daily Value based on recommended 1300 mg/day calcium intake
As you can see, one 8 ounce glass of cow’s milk contains 276-299 mg of calcium, depending on fat content. This equals 28-30% of the recommended daily calcium intake. Fortified plant-based milks like soy and almond milk can provide as much or more calcium per serving as cow’s milk.
Can One Glass of Milk Provide Enough Calcium?
Based on these numbers, a single 8 ounce glass of cow’s milk or fortified plant milk provides a significant amount of calcium, but less than half of the recommended daily total.
Drinking one glass of milk a day would provide enough calcium for:
– Children ages 1-3 years old, who need 500 mg calcium daily (2)
– Pre-teen and teenage girls ages 9-18 years, who need 1300 mg calcium daily (2)
However, one glass of milk would fall short of meeting calcium needs for:
– Pre-teen and teenage boys ages 9-18 years who need 1300 mg calcium daily (2)
– All men ages 19-70 years who need 1000-1200 mg calcium daily (2)
– Women ages 19-50 years who need 1000 mg calcium daily (2)
– Women ages 51+ years who need 1200 mg calcium daily (2)
For children under 9 years old, a glass of milk makes an excellent calcium source, providing over half their daily needs. But for older children, teens, and adults, one glass of milk alone does not provide sufficient calcium. More dietary calcium or supplementation would be required to reach optimal intake.
Factors That Affect Calcium Needs
How much calcium we need can depend on several factors. These include:
Age
Calcium needs are higher during periods of rapid growth and bone development. Childhood, adolescence and pregnancy/lactation have increased calcium requirements (2).
Gender
After puberty, males need more calcium than females to achieve peak bone mass. Estrogen provides protection for female bones, while testosterone does not offer the same benefit (2).
Menopause
The drop in estrogen during menopause leads to accelerated bone loss. Calcium needs increase at menopause and beyond to slow bone depletion (2).
Lactose intolerance
Lactose intolerance may limit dairy intake, making it harder to meet calcium needs (3). Non-dairy milks or lactose-free dairy can help.
Vegetarian/vegan diet
Those avoiding dairy for dietary preferences need plant-based calcium sources. Fortified foods or supplements can help vegetarians/vegans obtain enough calcium (3).
Chronic disease
Conditions like celiac, inflammatory bowel disease and kidney disease can impair calcium absorption, increasing dietary requirements (3).
Other Dietary Sources of Calcium
While milk is high in calcium, those who cannot drink enough to meet needs should include other calcium-rich foods. These include:
Yogurt
Plain, low fat yogurt contains 415mg calcium per 8 ounces (4).
Cheese
Hard cheeses like cheddar and swiss have 200-300mg calcium per 1 ounce serving (4).
Fortified non-dairy milks
Soy, almond, oat, rice and other fortified milks have 300-450mg calcium per cup.
Canned fish
Sardines and salmon with bones provide 325-370mg calcium per 3 ounces (4).
Fortified foods
Orange juice, plant milks, cereals, breads and other foods fortified with calcium. Check labels.
Vegetables
Kale, broccoli, Chinese cabbage, okra and other greens provide calcium, but in smaller amounts.
Tofu
Calcium-set tofu prepared with calcium sulfate contains 130-850mg calcium per 3.5 ounces (4).
Beans
White beans, soybeans and winged beans contain 105-175mg calcium per cooked cup.
Nuts and seeds
Almonds, brazil nuts and sesame seeds contain 50-100mg calcium per ounce.
Combining multiple servings of these foods and beverages can help provide adequate calcium intake without relying solely on milk.
How Else to Get More Calcium
If diet alone cannot provide 1000-1300mg calcium daily, there are some other options:
Take calcium supplements
Supplements like calcium carbonate, calcium citrate or coral calcium can fill dietary gaps. Calcium carbonate needs stomach acid for absorption (3).
Consume more fortified foods
Choose cereals, juices, plant milks and other products fortified with calcium. Check labels for amounts.
Consider chewable or liquid calcium
These provide calcium that absorbs directly in the mouth or esophagus, helping those with impaired absorption (3).
Discuss prescription calcium
Those unable to get enough calcium from food/diet may benefit from prescription doses under medical supervision.
Get adequate vitamin D
Vitamin D helps the body absorb calcium. Get 600-800 IU vitamin D daily through sunlight, fortified foods or supplements (3).
Don’t overdo calcium supplements
High doses of supplements over 2000mg daily can increase heart disease risk, while adequate intake is safe (5).
Should You Drink More Than One Glass of Milk Per Day?
For those who enjoy milk and tolerate lactose well, there is no harm in consuming more than one glass of milk daily as part of a balanced diet. The current dietary guidelines recommend 3 servings of dairy foods per day based on a 2000-calorie diet (6). One glass of milk counts as one dairy serving.
Here are some pros of drinking additional milk:
– Provides more calcium towards daily needs
– Good source of protein and vitamins A, D, B12
– May benefit bone, heart, blood pressure and Type 2 diabetes risk (7)
– Associated with neutral or modest weight change (8)
Potential downsides of excessive milk intake include:
– Provides extra calories, saturated fat, carbs and sodium
– May displace other healthy foods from the diet
– Can aggravate lactose intolerance symptoms
– Possible increased risk of certain cancers, acne and prostate issues (9)
For those who enjoy milk, have two to three glasses daily as part of a nutrient-rich diet. But milk should not crowd out other healthy foods. Those who do not drink milk can meet calcium needs from other dietary sources.
Is One Glass Enough: Conclusion
One 8 ounce glass of milk provides 27-30% of the recommended daily calcium intake for adults. For young children ages 1-8 years, one glass of milk can provide more than half their calcium needs. However, older children and adults require additional sources of calcium to achieve optimal intake, whether from other calcium-rich foods or supplements.
While milk is an excellent source of calcium and provides other key nutrients, it should be consumed within the context of a varied, well-rounded diet to obtain other essential vitamins and minerals. Those who do not consume dairy products can meet their calcium needs through plant-based foods and beverages fortified with calcium.
Factors like age, gender, menopause status, chronic disease, and dietary patterns influence calcium requirements. Talk to your healthcare provider to determine the optimal amount of dietary and supplemental calcium to support your bone health and overall nutrition needs.