What Foods Are High in Calcium and Vitamin D? A Comprehensive Guide

November 27, 2025 •

4 min read

According to the National Institutes of Health, many Americans fall short of their daily calcium intake requirements. Understanding what foods are high in calcium and vitamin D is essential for maintaining strong bones and promoting overall wellness.

Quick Summary

This article lists food sources rich in calcium and vitamin D, crucial nutrients for bone health and proper bodily functions. It details dairy, non-dairy, and fortified options.

Key Points

Calcium is for structure: The majority of your body's calcium is used to build and maintain the structure of your bones and teeth.
Vitamin D is for absorption: Vitamin D's primary role regarding bones is to help your body absorb calcium from the food you consume.
Combine sources for best results: Pair calcium-rich foods with vitamin D sources, such as fortified milk with fortified cereal, to enhance nutrient absorption.
Fortified foods are an option: Many people rely on fortified products like milk, orange juice, and cereals to meet their daily intake goals for both calcium and vitamin D.
Sunlight is a natural source: While foods are important, the sun remains a major natural source of vitamin D, but intake can be limited by location and season.

Why Calcium and Vitamin D Are Essential

Calcium and vitamin D are a powerful duo for building and maintaining strong, healthy bones throughout life. While calcium is the mineral that provides the structural component for bones and teeth, vitamin D is the facilitator, helping your body absorb calcium efficiently from the foods you eat. Without adequate levels of these nutrients, the body may pull calcium from your bones, which can weaken them over time and increase the risk of conditions like osteoporosis. Beyond bone health, these nutrients also play a vital role in muscle function, nerve communication, and immune system health.

Natural Sources of Calcium

While dairy products are well-known for their high calcium content, many other food sources are also excellent options, especially for those with lactose intolerance or those following a vegan diet.

Dairy Products: A single cup of milk can provide approximately 300 mg of calcium, while yogurt and cheese are also fantastic sources. For example, an eight-ounce serving of low-fat yogurt can contain over 400 mg of calcium.
Fatty Fish with Edible Bones: Canned sardines and canned salmon are not only good sources of omega-3 fatty acids but also pack a calcium punch because their soft bones are consumed along with the flesh. Three ounces of canned sardines can offer over 300 mg of calcium.
Leafy Greens: Vegetables like kale, collard greens, and bok choy are excellent non-dairy calcium sources. However, it is important to note that the body's ability to absorb calcium from leafy greens varies. For instance, calcium from broccoli is more readily absorbed than from spinach due to the presence of oxalates in spinach.
Nuts and Seeds: Almonds and sesame seeds (and tahini, a paste made from them) contain good amounts of calcium.
Tofu: Tofu prepared with calcium sulfate is a rich source of calcium and a great option for plant-based diets.

Natural Sources of Vitamin D

Unlike calcium, which is abundant in many foods, vitamin D is naturally present in only a few foods. The best-known source is sunlight exposure, but food sources are important for those with limited sun exposure.

Fatty Fish: Oily fish are among the best natural food sources of vitamin D. Wild-caught salmon is particularly high, offering a significant amount per serving. Other options include sardines, mackerel, and tuna.
Mushrooms: Some mushrooms, especially those exposed to ultraviolet (UV) light, can be a good plant-based source of vitamin D. Wild mushrooms often have more vitamin D due to their natural sun exposure.
Egg Yolks: While they contain a smaller amount, egg yolks are a readily available source of vitamin D.
Beef Liver: This is another natural source, though less commonly consumed today.

Fortified Foods: The Bridge to Better Nutrition

For many, obtaining sufficient vitamin D from sunlight and natural food sources can be challenging, especially in certain climates or for those with specific dietary restrictions. Fortified foods are products where manufacturers have added nutrients like vitamin D and calcium during processing. Many staples now offer this nutritional boost.

Fortified Milk: Both cow's milk and plant-based milk alternatives like soy and almond milk are often fortified with calcium and vitamin D. Always check the label, as fortification can vary.
Fortified Cereals: Many ready-to-eat breakfast cereals are fortified with a range of vitamins and minerals, including calcium and vitamin D.
Fortified Orange Juice: Certain brands of orange juice are specifically fortified to offer a dose of calcium and vitamin D, making them a good option for those who don't consume dairy.

Comparison of Calcium and Vitamin D Sources

This table provides a quick overview of how different food groups contribute calcium and vitamin D.


Food Category	Calcium Content	Vitamin D Content	Notes
Dairy (Milk, Yogurt)	Very high	Often fortified	Excellent for both nutrients, especially when fortified.
Fatty Fish (Salmon, Sardines)	Moderate to high (with bones)	High	Wild-caught fish offer higher natural vitamin D levels.
Leafy Greens (Kale, Bok Choy)	High	Very low	Provides high calcium, but vitamin D must be sourced elsewhere.
Mushrooms	Low	Variable (UV-exposed can be high)	Depends heavily on whether they were grown with UV light.
Fortified Plant Milks	High	High	Good alternative for dairy-free diets, but check labels.
Egg Yolks	Low	Low to Moderate	Eggs from outdoor-raised chickens may have more vitamin D.

Creating a Balanced Diet

To ensure you are getting enough of these critical nutrients, focus on incorporating a variety of sources into your diet. Combining calcium and vitamin D-rich foods can be particularly effective. For example, add fortified milk to your breakfast cereal, toss leafy greens into a salad with canned salmon, or enjoy a yogurt with dried figs. For many, relying solely on diet for vitamin D can be difficult, especially in winter months or northern latitudes. In these cases, supplements may be a necessary addition, but it is important to consult a healthcare provider first. Regular sun exposure (safely and without sunburn) remains another important factor for vitamin D synthesis.

Conclusion

Making informed dietary choices is key to securing sufficient amounts of calcium and vitamin D. While dairy products and fatty fish are traditional sources, the rise of fortified foods has made it easier than ever to meet daily requirements, even for those with specific dietary needs. By combining a diverse range of natural and fortified options, you can effectively support your bone health and overall well-being. Regular assessment of your dietary habits and lifestyle, along with guidance from a healthcare professional, can help ensure you maintain optimal levels of these essential nutrients.

For more detailed nutritional information on these and other nutrients, a great resource is the NIH Office of Dietary Supplements. NIH Office of Dietary Supplements

Frequently Asked Questions

Non-dairy calcium sources include leafy green vegetables like kale and collard greens, canned fish with soft bones like sardines and salmon, calcium-fortified plant-based milks and juices, and tofu prepared with calcium sulfate.

Some foods contain both nutrients, primarily due to fortification. This includes fortified milk (dairy and plant-based), fortified orange juice, and fortified cereals. Egg yolks and fatty fish like salmon contain some calcium, but their vitamin D levels are more significant.

It can be difficult to get all the vitamin D you need from food alone, as few foods naturally contain it in substantial amounts. Many people rely on sun exposure or fortified foods, and some may need supplements.

Vitamin D is crucial because it helps your body absorb the calcium you consume. Without sufficient vitamin D, your body can't effectively utilize the calcium from your diet, which can lead to bone weakening.

Yes, vegan sources include fortified plant milks (soy, almond), tofu made with calcium sulfate, certain leafy greens like kale, bok choy, and collard greens, and UV-light exposed mushrooms.

Always check the nutrition facts label on the product packaging. Fortified foods, such as milk, orange juice, and cereals, will list the percentage of the Daily Value (DV) for both calcium and vitamin D.

While many dairy products are fortified with vitamin D, not all cheeses are. Some, like cheese, egg yolks, and beef liver, only contain small natural amounts. Always check the product label to see if vitamin D has been added.