Understanding the Calcium in Milk and Cheese
Dairy products are well-known for their high calcium content, a mineral essential for building and maintaining strong bones and teeth. However, the amount of calcium can vary considerably between different types of milk and cheese. While a standard cup of cow's milk provides a reliable amount, the cheese-making process concentrates nutrients, which is why a smaller serving of certain hard cheeses can contain a more significant calcium boost.
The Breakdown: Calcium in Milk
Different types of milk, from whole to skim, offer similar amounts of calcium per serving, as the calcium is primarily in the non-fat part of the milk.
- One cup (8 oz) of cow's milk (skim, low-fat, or whole): Approximately 300 mg of calcium, providing about 23-25% of the recommended daily value (DV).
- Calcium-fortified milk alternatives: Fortified soy milk often contains 200-400 mg per cup, making it a viable option for those avoiding dairy. It is important to shake the container well, as the calcium can settle.
- Goat's milk: A cup of goat's milk provides slightly more calcium than cow's milk, at around 327 mg per cup.
The Breakdown: Calcium in Cheese
The calcium concentration in cheese varies widely depending on the type and how it's made. Hard, aged cheeses are typically the most calcium-dense.
- Parmesan: One of the highest, with approximately 1,200 mg of calcium per 100g, or about 242 mg per ounce.
- Cheddar: Offers a solid calcium boost, with around 720 mg per 100g. A 1.5-ounce serving contains roughly 306 mg.
- Swiss/Gruyere: Rich in calcium, providing about 270 mg per ounce.
- Mozzarella: A popular option with a good calcium count, containing around 200 mg per ounce.
- Feta: A softer, brined cheese that contains a moderate amount of calcium, with about 108 mg per 30g serving.
- Cottage cheese: Generally much lower in calcium than hard cheeses, with about 65 mg per half-cup.
Comparison: Milk vs. Cheese for Calcium
To compare the calcium benefits of milk and cheese, we need to look at both concentration and absorption. While cheese can offer more calcium per gram, the calcium from dairy is absorbed very efficiently by the body, regardless of whether it comes from milk or cheese.
Calcium Content Comparison: Milk vs. Cheese (Per 100g)
| Product | Approx. Calcium (mg) per 100g |
|---|---|
| Whole Milk | ~124 mg |
| Low-Fat Yogurt (Plain) | ~183 mg |
| Cheddar Cheese | ~720 mg |
| Parmesan Cheese | ~1200 mg |
This table highlights the significant difference in calcium concentration. A 100g serving of Parmesan has nearly 10 times the calcium of the same amount of whole milk. However, standard serving sizes differ; you typically consume a full cup of milk but only a small portion of hard cheese, so both can contribute significantly to your daily intake.
Factors Influencing Calcium Absorption
Beyond the raw numbers, several factors affect how much calcium your body can actually use.
- Vitamin D: Essential for calcium absorption. Many milk products are fortified with vitamin D to enhance this process.
- Oxalates and Phytates: Compounds found in some plant-based foods (like spinach and seeds) can bind to calcium and inhibit its absorption. This is why some calcium-rich vegetables don't provide as much usable calcium as dairy.
- Lactose: Helps infants absorb calcium more effectively, though this effect diminishes with age.
- Sodium: High sodium intake can increase urinary calcium excretion. Some processed cheeses can be high in sodium, which should be considered.
How to Read Labels for Calcium Content
Food labels list calcium as a percentage of the Daily Value (DV). For simplicity, a DV percentage can be converted to milligrams (mg). If the label shows 20% DV for calcium, a single serving contains approximately 200 mg (since the DV is based on 1,000 mg). Always check the serving size to ensure an accurate calculation.
Conclusion
When asking how much calcium is in milk and cheese, the answer depends on the specific product. Milk provides a consistent, well-absorbed source of calcium, while cheese offers a highly concentrated dose. Hard cheeses like Parmesan and Cheddar pack significantly more calcium per ounce than softer cheeses or milk. By understanding these differences and paying attention to nutritional labels and other dietary factors like Vitamin D, you can effectively use both milk and cheese as part of a healthy, calcium-rich diet to support strong bones and overall health.
Resources
For more information on recommended daily allowances and dietary sources of calcium, the National Institutes of Health (NIH) Office of Dietary Supplements offers a comprehensive fact sheet.
