Daily How Much

Fortified oat milk typically contains 350–470 mg of calcium per cup (25–35% of the Daily Value).

A one-cup serving of nonfat (skim) milk provides about 300 mg of calcium, or roughly 32% of the Daily.

One ounce of mozzarella packs roughly 200 mg of calcium, about 20% of your daily target, though fresh and whole-milk varieties can push higher.

Cow’s milk contains about 110–125 mg of calcium per 100 mL, with consistent amounts regardless of fat content, and the calcium is highly bioavailable.

A one-cup serving of plain milk kefir provides roughly 300 mg of calcium, meeting about 30% of the adult Daily Value.

One cup of raw kale contains roughly 90 mg of calcium, and the body absorbs about 40% of it—a rate that outpaces both milk and spinach.

A typical half-cup serving of vanilla ice cream contains 50 to 124 mg of calcium, but the exact amount varies widely by brand and recipe.

Greek yogurt typically provides 150 to 200 mg of calcium per cup, roughly 15% of the daily value, though amounts vary by brand, fat content.

Cream cheese provides about 14 mg of calcium per tablespoon or 23 mg per ounce, which is roughly 1-2% of the recommended daily value for most adults.

The calcium content of cottage cheese varies by brand and type, but a standard half-cup serving typically provides between 65 and 100 milligrams.