How to get 700 mg of calcium a day from food

November 27, 2025 •

4 min read

According to the National Institutes of Health, many adults do not consume the recommended daily amount of calcium, potentially risking their bone health. Getting the target of 700 mg of calcium a day is achievable through a variety of dietary sources, not just dairy products, by making intentional food choices throughout your day.

Quick Summary

This guide outlines how to meet your daily 700 mg calcium needs using a mix of dairy, non-dairy, and fortified food options. It covers high-calcium food sources, sample meal ideas, and vital factors like Vitamin D and absorption inhibitors. Achieve your daily calcium target with a varied diet.

Key Points

Diverse Food Sources: You can get 700 mg of calcium a day from a variety of foods, including dairy, fortified products, and many non-dairy options like canned fish and leafy greens.
Dairy is Highly Bioavailable: Milk, yogurt, and cheese are excellent and easily absorbed sources of calcium.
Fortified Foods are Key: Plant-based milks, orange juice, and some cereals are frequently fortified with calcium to help meet daily targets.
Non-Dairy Whole Foods Work: Canned salmon or sardines with bones, calcium-set tofu, and specific greens like kale are great sources for non-dairy diets.
Don't Forget Vitamin D: Adequate Vitamin D intake from sources like fatty fish, fortified foods, or sunlight is crucial for proper calcium absorption.
Spread Out Intake: For best absorption, consume calcium in smaller, spread-out doses throughout the day rather than in one large meal.
Be Mindful of Inhibitors: High-salt, excessive alcohol, and excessive caffeine intake can interfere with calcium absorption.

Understanding Your Calcium Needs

Calcium is a crucial mineral for building and maintaining strong bones and teeth, and it also plays a vital role in muscle function, nerve transmission, and blood clotting. While the exact daily requirement varies by age, most adults aged 19 to 64 need around 700 mg of calcium per day, a target that is very attainable through diet alone.

Dairy and Fortified Food Sources

Dairy products are famously high in calcium and are some of the most bioavailable sources, meaning the body can absorb the calcium efficiently. However, many non-dairy and fortified options exist for those with dietary restrictions or preferences.

Yogurt: A single 8-ounce serving of low-fat plain yogurt can provide over 400 mg of calcium, making it a powerful way to start your day.
Milk: An 8-ounce glass of milk provides around 300 mg, whether it's skim, low-fat, or whole.
Cheese: Just 1.5 ounces of part-skim mozzarella contains over 330 mg of calcium.
Fortified Plant-Based Milks: For those who avoid dairy, a cup of calcium-fortified soymilk contains a similar amount to cow's milk, around 300 mg.
Fortified Orange Juice and Cereal: Look for breakfast cereals and juices labeled as calcium-fortified, which can contribute significantly to your daily total.

Non-Dairy Calcium-Rich Foods

Beyond fortified products, many whole foods are excellent sources of calcium. Incorporating these into your meals is an easy way to boost your intake without relying on dairy.

Canned Fish: Canned sardines and salmon with bones are exceptional sources. Just 3 ounces of canned sardines with bones offers over 325 mg of calcium.
Calcium-Set Tofu: Tofu prepared with calcium sulfate is another great plant-based option. Half a cup of firm tofu can provide over 250 mg.
Leafy Greens: While some greens like spinach contain calcium, compounds called oxalates can inhibit absorption. Better choices include kale, which offers about 94 mg per cooked cup with higher absorption.
Beans and Lentils: Soybeans and pinto beans offer decent amounts of calcium, with a half-cup of cooked soybeans providing around 131 mg.
Nuts and Seeds: Sesame seeds (tahini), chia seeds, and almonds are good sources. A tablespoon of chia seeds contains 76 mg, and a tablespoon of sesame seeds can provide 80 mg.

Comparison Table of Calcium Sources


Food Item (per serving)	Estimated Calcium (mg)	Food Type	Best For
Yogurt, Plain, Low-Fat (8 oz)	415	Dairy	Breakfast, Snack
Milk, Nonfat (1 cup)	299	Dairy	Beverages, Smoothies
Sardines with Bones (3 oz)	325	Non-Dairy	Salads, Snacks
Calcium-Set Tofu (½ cup firm)	253	Non-Dairy	Stir-fries, Curries
Fortified Orange Juice (1 cup)	349	Fortified	Breakfast Beverage
Kale, Cooked (1 cup)	94	Non-Dairy	Side dishes
Chia Seeds (1 tbsp)	76	Non-Dairy	Toppings, Puddings

Sample Daily Meal Plan for 700 mg of Calcium

Breakfast: A bowl of oatmeal made with one cup of fortified soy milk (approx. 299 mg) topped with a tablespoon of chia seeds (approx. 76 mg). Total: 375 mg.

Lunch: A salad with a generous serving of kale (one cup, cooked) and a half-cup of cooked soybeans (approx. 94 mg + 131 mg). Total: 225 mg.

Dinner: A stir-fry with a half-cup of calcium-set firm tofu (approx. 253 mg), broccoli, and a sprinkle of sesame seeds (one tablespoon, approx. 80 mg). Total: 333 mg.

Snack: A small pot of yogurt (approx. 260 mg). Total: 260 mg.

With strategic choices, it's possible to exceed the 700 mg target easily. The key is to distribute sources throughout the day for better absorption.

Maximizing Calcium Absorption

Simply consuming calcium isn't enough; your body must absorb it effectively. Here are a few tips:

Get enough Vitamin D: This vitamin is essential for proper calcium absorption. Good sources include fatty fish (like salmon), eggs, and fortified foods. Sun exposure also helps the body produce vitamin D.
Pair with food: Taking calcium supplements (if needed) with food can improve absorption, especially for calcium carbonate.
Spread your intake: The body absorbs calcium best in smaller doses. If you're using supplements, it's better to take them throughout the day rather than all at once.
Avoid inhibitors: Be mindful of certain foods that can interfere with absorption. High-salt foods, excessive alcohol, and excessive caffeine can have a negative impact.

Conclusion

Reaching your 700 mg daily calcium goal is well within reach by focusing on a diverse diet rich in both dairy and non-dairy options. By strategically incorporating foods like yogurt, fortified plant milks, canned fish with bones, and leafy greens, you can easily meet your needs. Pairing these with sufficient Vitamin D and healthy habits will ensure your body can effectively absorb and utilize this vital mineral for lifelong bone health. Remember to check food labels for exact calcium content and choose fortified products wisely to bridge any gaps. You can find more information about daily requirements from reputable sources such as the National Institutes of Health.

Frequently Asked Questions

A simple approach is to combine key foods throughout your day, such as an 8-ounce serving of low-fat yogurt (415 mg) for breakfast and a stir-fry with a half-cup of calcium-set firm tofu (253 mg) for dinner. This easily meets and exceeds the 700 mg target.

Yes, it is entirely possible to get 700 mg of calcium a day without dairy by relying on fortified plant-based milks and juices, canned fish with bones, calcium-set tofu, certain leafy green vegetables like kale, and seeds such as chia and sesame.

Vitamin D is essential because your body needs it to effectively absorb calcium in your gut. Without enough Vitamin D, you cannot absorb and utilize the calcium you consume, even if your intake is sufficient.

Yes, some foods and habits can inhibit calcium absorption. High-salt foods, excessive caffeine, and alcohol consumption should be monitored. It is also advised to consume calcium supplements or foods at different times than supplements containing iron and zinc.

For most healthy adults, it is possible to achieve the 700 mg daily intake through a balanced diet alone. Supplements should only be used to bridge any gaps after assessing your dietary intake, and it is best to discuss supplementation with a healthcare provider.

To maximize absorption, it is best to spread your calcium intake throughout the day rather than consuming it all at once. The body absorbs smaller doses more efficiently.

If you are lactose intolerant, focus on calcium from fortified plant-based milks (soy, almond, oat), calcium-set tofu, leafy greens like kale and broccoli, and canned fish with bones (sardines, salmon). Many lactose-free dairy products are also available.