Calcium-rich Food Sources
GF = gluten-free
Dairy Foods
Serving
Size
1 cup
1 oz.
1.5 oz.
1 oz.
1 Tbsp.
1.5 oz.
1 oz.
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
5 Tbsp
1 cup
8 oz.
8 oz.
Type of Food
Buttermilk
Cheese, Brie
Cheese, Feta
Cheese, mozzarella, part skim
Cheese, parmesan
Cheese, Romano
Cheese, Swiss or Gruyere
Cottage cheese, 1% milk fat
Cottage cheese, low-fat
Frozen yogurt, vanilla (GF)
Goat's Milk
Ice cream, hard (GF)
Lactose-free milk, low-fat
Low-fat milk
Milk, Calcium-fortified
Non-fat dry milk powder
Skim milk
Yogurt, plain, low fat
Yogurt, plain, whole milk
Calcium/Serving
(mg)
285
50
210
183
69
452
270
138
155
103
327
168
300
300
500
300
306
415
275
Non-Dairy Foods
Type of Food
Almond Milk (calcium-fortified, GF)
Rice Milk (calcium-fortified, GF)
Soy cheese (calcium-fortified, GF)
Soy Milk (calcium-fortified, GF)
Soy yogurt (calcium-fortified, GF)
Serving
Size
1 cup
1 cup
1 oz.
1 cup
2/3 cup
Calcium/Serving
(mg)
300-450
300-450
200
300-450
500
Calcium-rich Food Sources
Fruits
Type of Food
Apple juice (calcium-fortified)
Fig, dried
Kiwi, raw
Orange
Orange juice (calcium-fortified)
Serving
Size
1 cup
1 medium
1 cup
1 medium
1 cup
Calcium/Serving
(mg)
200
31
50
52
266
Vegetables and Legumes
Type of Food
Acorn squash, cooked
Arugula, raw
Black eyed peas, boiled
Bok choy
Broccoli, boiled
Carrots
Chick peas (garbanzo beans), cooked
Chicory (curly endive), raw
Collard greens, cooked
Dandelion greens, raw
Garbanzo beans, cooked
Green peas
Iceberg lettuce
Kale, frozen, boiled
Kelp
Mustard greens, frozen, boiled
Navy beans
Okra, cooked
Parsley, cooked
Pinto beans, cooked, canned
Spinach, frozen, boiled
Swiss chard, cooked
Turnip greens
Watercress
White beans, cooked
Serving
Size
1 cup
¾ cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1/2 head
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
½ cup
Calcium/Serving
(mg)
90
50
211
160
72
48
75
40
268
80
80
94
~50
160
60
152
126
100
112
103
291
100
250
164
170
Calcium-rich Food Sources
Flours & Grains (choose those labeled gluten-free)
Type of Food
Amaranth flour
Amaranth, cooked
Brown rice, long grain, raw*
Buckwheat bran
Carob Flour
Corn flour-Yellow (Masa, enriched)
Garbanzo bean flour
Garfava flour (blend of chick pea and garfava
bean)
Hazelnut flour
Potato flour
Quinoa grain
Soy flour, defatted
Soy flour, full fat
Teff flour
Teff grain
White rice, long grain, parboiled, enriched*
Serving
Size
1 cup
1/2 cup
1 cup
1 cup
1 cup
1 cup
1 cup
Calcium/Serving
(mg)
207
135
50
104
358
161
126
1 cup
104
1 cup
1 cup
1/2 cup
1 cup
1 cup
1 cup
1/2 cup
½ cup
128
104
51
241
173
239
166
52
*Plain white, brown and wild rice do not need to be labeled gluten-free.
Nuts & Seeds (choose those labeled gluten-free)
Type of Food
Almond butter
Almonds
Brazil nuts (dried, unblanched)
Flax Seed
Flax Seed, ground
Hazelnuts
Sesame Seeds, whole, roasted
Soy Nuts, roasted, salted
Sunflower Seeds, hulled
Tahini
Serving
Size
2 Tbsp.
1 oz. (24
nuts)
1/4 cup
1 cup
2 Tbsp.
1/4 cup
1 oz.
½ cup
1/4 cup
1 Tbsp.
Calcium/Serving
(mg)
75
70
56
428
16
39
280
119
28
75
Calcium-rich Food Sources
Seafood
Type of Food
Mackerel, canned
Salmon (pink), canned with bones
Sardines, canned in oil (drained) with bones
Shrimp, canned
Serving
Size
3 oz.
3 oz.
1 can
3 oz.
Calcium/Serving
(mg)
250
181
570
50
Other Protein
Type of Food
Edamame (boiled soybeans)
Tempeh, plain (GF)
Tofu, firm (calcium-fortified)
Tofu, soft, regular
Serving
Size
1 cup
½ cup
4 oz.
4 oz.
Calcium/Serving
(mg)
100
75
250-750
120-390
Miscellaneous
Type of Food
Cereals, cold or hot, GF
Molasses, blackstrap
Serving
Size
Serving
size
1 Tbsp.
Calcium/Serving
(mg)
Varies
135
Vitamin D Rich Food Sources
Type of Food
Cheese, Swiss
Cod liver oil
Egg
Liver, beef, cooked
Mackerel
Margarine, fortified
Milk, nonfat/reduced fat/whole/vitamin D
fortified
Serving
Size
1 oz.
1 Tbsp.
1 whole
3 ½ oz.
3 ½ oz.
1 Tbsp.
Vitamin D/Serving
(IU)
12
1360
20
15
345
60
1 cup
98
Ready-to-eat cereals fortified with 10% of the
Daily Value for vitamin D, (GF)
¾ to 1 cup
(depending
on the
brand)
40
Sardines
Soy Milk
1 ¾ oz.
1 cup
Sunshine
5-15 mins
Tempeh, plain (GF)
Tuna fish
Wild-caught salmon, Chinook
Wild-caught salmon, Sockeye
½ cup
3 oz.
4 oz.
4 oz.
250
120
Varies; see your
doctor for advice on
sun exposure
77
200
411
739
* IU = International unit (the measurement for vitamin D)
NOTE:
Many individuals cannot meet their calcium and vitamin D needs through food
sources alone and will consider taking a gluten-free calcium supplement with
vitamin D. Speak to your doctor or dietitian before beginning a supplement.
Choose labeled gluten-free grains and grain based foods, flours, nuts, seeds and
non-dairy beverages.
Adapted from Celiac Center, Beth Israel Deaconess Medical Center
Revised March 2016