Calcium is important for:

  • strong bones and teeth
  • normal blood pressure
  • healthy heart, muscles and nerves

Vitamin D helps your body absorb calcium. Choose calcium rich foods that also contain vitamin D.

Your Daily Calcium Needs

Sources of Calcium

Excellent Sources of Calcium (at least 275 mg calcium or 25% DV per serving)

Food Sources Serving Size Milligrams (mg) of Calcium % Daily Value (DV)
Parmesan cheese 50 g  555 50
Swiss cheese, hard or processed 50 g 425 40
Evaporated milk, canned, undiluted 125 mL 356 35
Cheddar cheese, hard 50 g 360 35
Sesame seeds 60 mL 355 30
Ricotta cheese 125 mL 355 30
Plain yogurt 175 mL 330 30
Calcium fortified soy beverage 250 mL 320 30
Calcium fortified rice beverage 250 mL 320 30
Milk- homo, 2%, 1%, skim 250 mL 310 30
Mozzarella cheese, hard 50 g 290 25
Sardines, canned with bones in oil 75 g 285 25
Cheddar cheese, processed 50 g 280 25

 

Health Canada’s Eating Well with Canada’s Food Guide provides examples on how you can measure serving sizes.