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Calcium-rich foods you need for strong bones
Friday, 21 May · 1 min read

Are you getting enough calcium from your diet every day? Do you even know what ‘enough’ looks like? Getting the recommended daily dose of calcium takes more than just having a glass of milk every morning.

Calcium is an important nutrient for keeping your bones and teeth healthy and strong, your muscles (including your heart) working well and your blood clotting normally.

Adults aged 19 to 64 should get at least 700mg every day from a balanced and varied diet.

To make sure you’re getting enough calcium, try eating more of these calcium-rich foods:

  • dairy foods like milk, cheese and yoghurt – 200ml of whole milk has about 236mg of calcium in it, while 100g of plain Greek-style yoghurt contains about 126mg
  • green leafy vegetables like spinach and curly kale – 100g of boiled baby spinach contains about 166mg of calcium
  • fortified cereals like bran – 100g of fortified bran-type cereal contains about 329mg of calcium
  • fish with soft bones you can eat, like sardines and pilchards – 60g of tinned sardines (half a tin) contains about 300mg
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