Daily How Much

One cup of cooked collard greens provides about 266 mg of calcium, but oxalates in the greens may reduce how much your body actually absorbs.

The calcium in coconut milk ranges from approximately 38 mg per cup in unfortified versions to 360–470 mg per cup in well-fortified brands.

A 5.3-ounce cup of Chobani plain nonfat Greek yogurt provides about 170 mg of calcium, with values ranging from 150 mg to 200 mg depending.

A 3.5-ounce serving of cooked chicken breast contains roughly 15 mg of calcium, making it a low source compared to dairy.

One ounce (two tablespoons) of chia seeds provides 179 mg of calcium, about 14% of the Daily Value.

A 1-ounce serving of hard cheese like cheddar contains about 200 mg of calcium, roughly 15-20% of the daily value for most adults.

A standard 120-gram serving of raw carrots provides roughly 36 mg of calcium, making them a low-calcium food compared to dairy or leafy greens.

Calcium carbonate is 40% elemental calcium by weight, meaning a 1,000 mg tablet delivers only 400 mg of actual calcium.

One cup of chopped raw cabbage provides about 42 milligrams of calcium, and research shows the body absorbs it at a rate comparable to skimmed milk.

Butter contains very little calcium — roughly 3 milligrams per tablespoon, which is less than 1% of the daily recommended value for most adults.