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Reviewed 1/11/2023
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<h2>Get your CALCIUM! </h2>

Calcium is the most abundant mineral in your body, and it's an important one.

Calcium is famous for helping keep bones strong. But it also helps your muscles move, your nerves transmit messages and your blood flow.

How much calcium do I need to stay healthy?

Calcium needs vary according to your age and other factors, but healthy people 4 years and older should get between 1,000 and 1,300 milligrams of calcium daily.

So what foods are good sources of calcium?

You can get the calcium you need from foods like dairy products and from fortified foods like cereal and fruit juice. Keep scrolling to learn more about how much calcium different foods provide.

PLAIN, LOW-FAT YOGURT
8oz
415mg

ORANGE JUICE, CALCIUM-FORTIFIED
1 cup
349mg

SARDINES, CANNED IN OIL, WITH BONES
3oz
325mg

CHEDDAR CHEESE
1.5oz
307mg

NONFAT MILK AND SOY MILK
1 cup
299mg

TOFU, FIRM, MADE WITH CALCIUM SULFATE
1/2 cup
253mg

TOFU, SOFT, MADE WITH CALCIUM SULFATE
1/2 cup
138mg

KALE, FRESH, COOKED
1 cup
94mg

KALE, RAW, CHOPPED
1 cup
24mg

BOK CHOY, RAW, SHREDDED
1 cup
74mg

Calcium helps you build strong bones. What else makes for healthy bones? 

<a href="[BASEDOMAIN]/healthinfo/Story.aspx?StoryID=2defc203-fab9-4800-b490-24a2e0bf89f3">Take the quiz</a>
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Sources
<ul>
 <li>National Institutes of Health Office of Dietary Supplements. "Calcium Fact Sheet for Health Professionals." <a target="_blank" href="https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/">https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional</a>.</li>
 <li>U.S. Department of Agriculture Agricultural Research Service. "Cheese, Cheddar (Includes Foods for USDA's Food Distribution Program)." <a target="_blank" href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients">https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients</a>.</li>
</ul>

Good sources of calcium

Calcium is responsible for many of your body's vital functions. But perhaps most importantly it builds strong bones.