Understanding Your 700 mg Calcium Goal
For many, including adults aged 19 to 64 and pregnant women, 700 mg of calcium per day is a recommended target. It's also the recommended daily intake for children aged 1–3 and 4–8 years, though requirements for older children and postmenopausal women may be higher. Consuming enough calcium is crucial for healthy teeth and bones, nerve function, and blood clotting. While supplements are an option, it is widely recommended to first aim for a food-first approach. Below, we break down what a 700 mg intake looks like in different food categories.
Equivalent Dairy Food Sources
Dairy products are well-known for their high calcium content and bioavailability, meaning the body absorbs a good portion of the calcium they contain.
- Milk: A single 1-cup (240ml) serving of milk contains approximately 300mg of calcium. This means you would need roughly 2.3 cups of milk to reach 700mg. For example, two glasses of milk and a small portion of another dairy product would easily hit the target.
- Yogurt: The calcium content in yogurt can vary by type. An 8-ounce serving of low-fat plain yogurt can provide about 450mg of calcium. So, you would need about 1.5 servings of this yogurt. Another option is a typical 6-ounce (170g) serving of low-fat yogurt with fruit, which offers around 260mg. A larger 200ml pot of plain yogurt may offer 260mg.
- Cheese: Many cheeses are excellent sources of calcium. For example, one ounce of cheddar cheese contains about 205mg of calcium, while the same amount of part-skim mozzarella provides 210mg. To reach 700mg, you could combine a few servings, such as two ounces of cheddar (410mg) and one 8-ounce yogurt (260mg), getting close to the goal.
- Cottage Cheese: One cup of 2% cottage cheese contains around 105mg, making it a less concentrated source than other dairy products. You would need to consume a very large amount to reach 700mg, so it's best to combine it with other calcium-rich foods.
Equivalent Plant-Based and Fortified Sources
For those who are lactose intolerant, follow a vegan diet, or simply prefer non-dairy options, there are many excellent plant-based and fortified sources of calcium.
- Calcium-Set Tofu: Tofu processed with calcium sulfate is a standout non-dairy source. Half a cup of firm tofu with calcium sulfate provides about 860mg of calcium, which already surpasses the 700mg goal. A typical 350-400g block can contain 700-1400mg, meaning one block can satisfy or exceed daily needs.
- Fortified Plant Milks: Many plant-based milks, such as soy, almond, and rice, are fortified with calcium. Calcium content can vary by brand, so check the label. A single cup can offer between 200mg and 400mg. Thus, two to three cups could help meet your daily needs.
- Canned Fish with Bones: Fish like sardines and salmon, where the soft, edible bones are consumed, are packed with calcium. A 3.75-ounce (92g) can of sardines can provide over 450mg of calcium, getting you well over halfway to your goal. Half a cup of canned salmon with bones offers about 400mg.
- Green Leafy Vegetables: Some leafy greens are good sources, though bioavailability can vary. A cup of cooked collard greens contains around 266mg, while a cup of cooked kale offers about 179mg. Keep in mind that spinach contains oxalates that inhibit calcium absorption, making it a less reliable source.
- Fortified Orange Juice: Some brands of orange juice are fortified with calcium, and an 8-ounce cup can provide up to 300mg.
How to Build a 700 mg Calcium Meal Plan
Meeting your 700mg goal can be done with thoughtful meal planning throughout the day. Here are a few sample meal combinations:
- Dairy-Rich Plan: Start the day with a smoothie using 1.5 servings of low-fat plain yogurt (approx. 675mg), or a bowl of fortified cereal with 1 cup of milk (approx. 300mg total) followed by a cheese-heavy lunch. A grilled cheese sandwich with 2 ounces of cheddar (410mg) would bring your total to over 700mg.
- Dairy-Free Plan: For breakfast, enjoy fortified oatmeal with 1 cup of fortified soy milk (approx. 200-400mg). For lunch, have a salad topped with a can of sardines with bones (approx. 450mg). This combination is likely to exceed 700mg. Alternatively, use calcium-set tofu in a stir-fry for dinner, where just ¾ of a cup could provide the full daily amount.
- Mixed Diet Plan: Breakfast could be a small yogurt pot (260mg), followed by a lunch salad featuring half a can of salmon with bones (200mg). Add a handful of almonds as a snack (approx. 50mg) and have a side of cooked kale with dinner (approx. 180mg). This totals 690mg, perfectly meeting the target.
Comparison of Calcium Equivalents
This table provides a simple comparison of how various foods contribute toward a 700mg calcium target.
| Food Source | Calcium (mg) per Serving | Equivalent to 700mg (approx.) |
|---|---|---|
| Milk (1%) | 300 mg per cup | 2.3 cups |
| Low-Fat Plain Yogurt | 450 mg per 8 oz | 1.5 servings |
| Calcium-Set Tofu | 860 mg per ½ cup | 0.8 servings |
| Fortified Soy Milk | 200–400 mg per cup | 2–3.5 cups |
| Canned Sardines w/ Bones | 455 mg per 3.75 oz | 1.5 cans |
| Cooked Collard Greens | 266 mg per cup | 2.6 cups |
| Cheddar Cheese | 205 mg per 1 oz | 3.4 oz |
Factors Affecting Calcium Absorption
Simply consuming 700mg isn't enough; your body must be able to absorb it effectively. Several factors influence this process.
- Vitamin D: This vitamin is crucial for enabling the active transport of calcium in the gut. Vitamin D can be obtained through sunlight exposure and from fatty fish, fortified dairy products, and supplements.
- Oxalates and Phytates: Compounds found in certain plants, such as oxalates in spinach and phytates in whole grains, can bind with calcium and reduce its absorption. While consuming these foods is still healthy, it's why spinach isn't considered a reliable calcium source, and why it's beneficial to get calcium from a variety of foods.
- Dose Splitting: Your body absorbs calcium most efficiently in smaller doses. Taking more than 500-600mg at once, from either food or supplements, results in a lower percentage of absorption. Spreading your calcium intake throughout the day is the best approach.
- Other Nutrients: Magnesium and phosphorus are also important for calcium utilization.
Conclusion
Achieving a 700 mg daily calcium intake is readily manageable through a balanced and varied diet. By incorporating a mix of dairy products, plant-based alternatives like calcium-set tofu and fortified milks, and other sources like canned fish with bones and leafy greens, you can meet your requirements without relying on supplements. Remember to also consider factors affecting absorption, particularly adequate Vitamin D intake, and to space out your calcium consumption throughout the day for optimal benefit. For comprehensive guidance on calcium needs tailored to your age and health status, consult with a healthcare professional. You can also explore detailed fact sheets from authoritative health organizations like the National Institutes of Health.
