Calcium-Rich Foods

Calcium is a foundational mineral that supports lifelong bone strength and plays a role in several essential processes throughout the body. Milk and calcium have long been linked, and nutrition experts continue to emphasize getting nutrients from whole foods, making cow’s milk a naturally nutrient‑rich source of calcium and other key nutrients.

Research shows dairy foods remain one of the most significant and reliable contributors to daily calcium intake in the United States, especially during childhood. Dairy foods such as milk, yogurt and cheese supply both calcium and vitamin D, two nutrients important for bone health.

How Much Calcium is in Milk?

An 8-ounce serving of milk provides around 300 mg of calcium, which is about 25% of our daily needs, highlighting its role as a reliable source of this essential mineral. 

Here are several reasons dairy milk should be top of mind for calcium in people’s meal plans:

• Milk is the No. 1 food source of calcium (and vitamin D) in the American diet in both adults and children.
• Milk is an excellent source of calcium, providing around 300 mg per 8-ounce serving.
• Milk provides calcium, high-quality protein, and other essential vitamins and minerals needed for bone and overall health.

Sources of Calcium Other Than Milk

While many foods contain calcium, the body absorbs calcium from milk more efficiently than from several plant-based sources. For instance, only 5% of the calcium in spinach is absorbed, compared to 28% from milk. Calcium and other key nutrients in milk can be challenging to replace in a balanced eating pattern. Diets that include the recommended servings of dairy foods are associated with better bone health and reduced risk of chronic conditions such as cardiovascular disease and Type 2 diabetes.

Calcium Recommended Daily Intake

Your age and sex determine the amount of calcium recommended per day. However, many people, especially teens, postmenopausal women and older men, do not get enough calcium. In fact, second only to vegetables, the average person falls well below meeting the recommended servings from the dairy group.

But the good news is we can help close this gap if everyone age nine and older eats the recommended three servings of dairy foods (milk, yogurt, cheese) each day as part of a healthy diet.

Misconceptions About Calcium in Dairy Foods

Misconceptions have emerged in recent years suggesting dairy may not be the best option for meeting calcium needs. While many foods contain calcium, few offer the same combination of high calcium content, strong bioavailablity, protein, and additional nutrients found in dairy. Dairy foods remain a primary contributor to calcium intake for Americans, and removing or replacing them can make meeting calcium recommendations more difficult. 

Explore our recipes for simple and delicious ways to enjoy more calcium from dairy foods in your daily routine.