Daily How Much

One ounce of almonds (about 23 nuts) provides roughly 75 to 80 milligrams of calcium, which is about 6 to 8% of the Daily Value.

A medium sweet potato contains roughly 40 to 90 mg of calcium depending on size and variety.

A standard 1-ounce slice of hard cheese like cheddar provides about 200 mg of calcium, roughly 15% of the Daily Value.

A gallon of milk contains approximately 4,800 mg of calcium, based on the standard 300 mg per cup across 16 servings.

A standard 8-ounce cup of whole milk provides roughly 300 milligrams of calcium, meeting about 25% of the daily value for most adults.

A cup of raw spinach has about 30 mg of calcium, and a cooked cup has roughly 245 mg, though oxalates limit absorption to an estimated 5%.

A cup of raw, chopped broccoli contains about 43 mg of calcium, while a cup of cooked broccoli provides roughly 60–70 mg as of early 2026.

Calcium content in almond milk varies by brand, with commercially fortified versions typically providing 450 to 482 mg per 8-ounce cup.

A medium-sized banana (about 118 grams) contains roughly 5 to 6 mg of calcium, which is less than 1% of the Daily Value for most adults.

Five prunes contain about 21.5 mg of calcium — a modest amount, but their real value for bones comes from vitamin K, potassium.