Daily How Much

Broccoli’s calcium content ranges from 25 to 180 mg per serving depending on preparation.

Breast milk contains an average of 261 mg of calcium per liter (about 26 mg per ounce), and this concentration remains relatively stable throughout.

Bone broth is not a significant source of calcium. Studies and USDA data report a typical range of 9 to 68 mg per cup.

A one-cup serving of raw blueberries (about 148 grams) contains roughly 9 milligrams of calcium.

White beans and soybeans provide the most calcium among common beans, offering roughly 130 mg per serving, though amounts vary widely by type.

One cup of raw asparagus has about 32 mg of calcium, or 3% of the daily value, and its low oxalate levels may help with absorption.

Chicken eggshell contains about 380 mg of calcium per gram of shell, roughly 40% calcium by weight — half a shell can cover half of an adult’s daily.

As of 2025, a large whole egg contains about 25 to 28 milligrams of calcium, nearly all of it in the yolk..

A whole medium avocado contains about 18–20 mg of calcium, but a standard serving (one-third to one-half of the fruit) delivers between 6 and 17 mg.

A medium-sized apple (about 182 grams) contains approximately 10.9 mg of calcium, which is less than 1% of the daily recommended intake for most.