Calcium and vitamin D-rich diet

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Teen girl reading nutrition label in grocery store

What are calcium and vitamin D?

Good nutrition and exercise can help prevent bones from getting weak. Calcium and vitamin D are two important nutrients that help build strong and healthy bones.

How much calcium and vitamin D do I need every day?

This table lists the recommended amount of calcium and vitamin D that children and teens should get each day. Calcium is measured in milligrams (mg) and vitamin D is measured in International Units (IU).

AgeCalciumVitamin D
9 to 18 years130​​0 mg600 IU

How to increase your calcium intake

  • Use milk instead of water when making soup or oatmeal.
  • Make smoothies using yogurt, fruit and milk.
  • Try chocolate- or strawberry-flavoured milk.
  • Try calcium-fortified orange juice.
  • Dip fresh fruit into yogurt or veggies into cheese dip.
  • Offer yogurt or pudding for a dessert or snack.
  • Stock up on calcium-rich snacks such as cheese cubes, yogurt, tortillas, cereal with milk and almonds.
  • Try cooked soybeans (lightly salted).
  • Add shredded cheese to tortillas, soup and stew.

Calcium and vitamin D supplements

It’s best to get calcium and vitamin D from food, but sometimes you might need supplements. If you are considering supplements, talk to your doctor, dietitian or pharmacist before you start taking any and tell them about any other medication you are taking.

How to get the most from calcium supplements

  • Take no more than 500 mg of elemental calcium at a time.
  • Don’t take calcium supplements with any other medicine. The calcium may make other medications less effective.

Food choices rich in calcium and vitamin D

Calcium

Excellent sources: foods with 200 to 300 mg of calcium per serving
FoodServing sizeCalcium (mg)
Milk (whole, 2%, 1%, skim), chocolate milk, lactose-free milk 1 cup (250 mL) 300
Soy milk fortified with calcium 1 cup (250 mL) 300
Orange juice fortified with calcium (brands include Tropicana with calcium or President's Choice with calcium) 1 cup (250 mL) 300
Soybeans (sometimes called edamame), cooked 2 cups (500 mL) 350
Soybeans, roasted 1 cup (250 mL) 240
Yogurt 170 g (1 container) 200
Very good sources: foods with 100 to 200 mg of calcium per serving
FoodServing sizeCalcium (mg)
Cheddar cheese 1 oz (28 g) (size of thumb) 200
Mozzarella, Colby or marble cheese 1 oz (28 g) 150
Cheese string 3/4 oz (21 g) stick 150
Processed cheddar cheese spread 2 tbs (30 mL) 180
Soybeans, roasted 1 cup (250 mL) 240
Cream soups such as cream of mushroom, broccoli or chicken, prepared with milk 1 cup (250 mL) 170
Salmon, canned with bones 3 oz (85 g) 190
Sardines 4 medium (3 0z or 92 g) 250
Processed cheese 2 slices 150 to 200
Pancakes or waffles made with milk 3 140
Yogurt drink (such as Yoplait Yop) 200 mL (1 bottle) 200
Tofu, firm, made with calcium 1/4 cup (3.5 oz) 125
Pudding, chocolate or vanilla 1/2 cup (99 g) 105 to 120
Almonds 1/4 cup (60 mL) 100
Almond butter (100% crushed almonds) 2.5 tbs (approx 35 mL) 80
Hazelnuts, Brazil nuts 1/2 cup (125 mL) 110
Cereal fortified with calcium (such as Golden Grahams, Honey Nut Cheerios) 3/4 cup (175 mL) 100
Frozen yogurt, plain soft serve 1/2 cup (125 mL) 100
Molasses, blackstrap 1 tbsp (15 mL) 170
Good sources: foods with up to 100 mg of calcium per serving
FoodServing sizeCalcium (mg)
Boxed pasta, original (such as Kraft Dinner macaroni and cheese) 1/2 cup (125 mL) 200
Ice cream 1/2 cup (125 mL) 85
Figs, dried 3 figs 80
Orange 1 medium 55
Parmesan cheese 1 tbsp (15 mL) 55
Drinkable yogurt (such as Yoplait Tubes stirred yogurt) 60 g (1 tube) 60
Pancakes or waffles, frozen 2 40
Tahini (sesame seed butter) 1 tbsp (15 mL) 60
Brocolli, cooked 1/2 cup (125 mL) 40
Kale, cooked 1/4 cup (60 mL) 45
Tortilla chips 12 chips (50 g) 60
Corn tortilla One, 6 inch (25 g) 40
Molasses, regular 1 tbsp (15 mL) 40
Cream cheese 1 tbsp (15 mL) 20

Vitamin D

Excellent sources
FoodServing sizeVitamin D (IU)
Salmon, canned, pink 1 oz (28 g) 130 to 215
Milk 1 cup (250 mL) 100
Orange juice fortified with vitamin D (such as Minute Maid) 1 cup (250 mL) 100
Soy or rice milk fortified with vitamin D 1 cup (250 mL) 100
Tuna, canned, light 1 oz (28 g) 70
Fortified margarine 2 tsp (10 mL) 60
Sardines 1 oz (28 g) 75
Egg (yolk) 1 20

Last updated: November 30th 2017