Diet Information
Calcium Content of Dairy Foods

Dairy Sources of Calcium

Diet Information

Calcium in Dairy Foods

Calcium builds strong bones and teeth, and is essential for blood clotting, muscle function and nerve transmission. Calcium deficiency can cause weak bones (osteoporosis in women after menopause), unhealthy teeth and a risk of high blood pressure. Dairy foods (eg. milk, cheese, yogurt) supply a range of essential vitamins and minerals. A well as calcium, they are rich source of vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 and B12, plus vitamin A, complete protein and zinc. These nutrients in dairy food support healthy growth, strong bones and teeth, and help prevent osteoporosis among post-menopausal women and the elderly. Live "bio" yogurt is associated with improved digestion, improved immune system and helps prevent urinary tract infections. For people with lactase deficiency who cannot digest lactose in milk, please see Calcium in Lactose-Free Foods

Table 1. Dairy Food Sources of Calcium

Note: Calcium Adequate Intake (AI) for adults 19-50, is 1,000 mg/day.

Food (Serving Size) Calcium Content
Plain yogurt, non-fat (13 g protein/8 oz), 8-oz container 452 mg
Pasteurized process Swiss cheese, 2 oz 438 mg
Plain yogurt, low-fat (12 g protein/8 oz), 8-oz container 415 mg
Fruit yogurt, low-fat (10 g protein/8 oz), 8-oz container 345 mg
Swiss cheese, 1.5 oz 336 mg
Ricotta cheese, part skim, ½ cup 335 mg
Pasteurized process American cheese food, 2 oz 323 mg
Mozzarella cheese, part-skimmed, 1.5 oz 311 mg
Cheddar cheese, 1.5 oz 307 mg
Fat-free (skimmed) milk, 1 cup 306 mg
1% low-fat milk, 1 cup 290 mg
2% reduced fat milk, 1 cup 285 mg
Whole milk, 1 cup 276 mg
Yogurt, plain, whole milk (8 g protein/8 oz), 8-oz container 275 mg

Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17.

Nutrition Resources About Calcium

How Much Calcium Needed in Diet
Food Sources
Health & Weight Benefits of Calcium

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