The Institute of Medicine recommends adults get these amounts of calcium daily:
Ages 9 to 18: 1,300mg
Ages 19 to 50: 1,000mg
Ages 51 and older: 1,200 mg
Work these calcium-rich foods into your diet.
| Food | Portion | Calcium (mg) |
| Cereals, calcium-fortified | 3/4 to 1 cup | 250 to 1,000 |
| Cheese, American, pasteurized process | 2 oz. | 323 |
| Cheese, cheddar | 1 1/2 oz. | 307 |
| Cheese, mozzarella, part-skim | 1 1/2 oz. | 311 |
| Cheese, provolone | 1 1/2 oz. | 321 |
| Cheese, ricotta, part-skim | 1/2 cup | 337 |
| Cheese, Romano | 1 1/2 oz. | 452 |
| Cheese, Swiss | 1 1/2 oz. | 336 |
| Milk, low-fat (1 percent) | 1 cup | 305 |
| Milk, reduced-fat (2 percent) | 1 cup | 293 |
| Milk skim (nonfat) | 1 cup | 299 |
| Milk, whole | 1 cup | 276 |
| Orange juice, calcium-fortified | 1 cup | 500 |
| Sardines, canned in oil, drained, with bones | 3 oz. | 325 |
| Tofu, regular, prepared with calcium sulfate | 1/2 cup | 434 |
| Yogurt, fruit, low-fat | 8 oz. | 345 |
| Yogurt, plain, low-fat | 8 oz. | 415 |
Source: Good Neighbor Pharmacy Health Connection, September 2013
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