Calcium: Shopping list

Calcium: Shopping list

Many Americans don't get enough calcium. Your body needs calcium to build strong bones and help prevent osteoporosis (bone loss).

The best way to get enough calcium is to add dairy products to your diet. Foods with added calcium and vitamin D can also help, as well as certain vegetables.

These tips can help you get enough calcium:

  • Use the Nutrition Facts label to find foods and drinks with at least 20% DV (Daily Value) of calcium.
  • Also include foods and drinks with less than 20% DV of calcium throughout the day. This will help you meet your daily goal.
  • Don’t forget vitamin D. Vitamin D helps your body absorb (take in) calcium.

Take the list below with you the next time you go food shopping.

Dairy Products

Look for fat-free or low-fat dairy products.

  • Fat-free or low-fat (1%) milk
  • Fat-free or low-fat yogurt (choose options with no added sugars)
  • Low-fat cheese (3 grams of fat or less per serving)
  • Soymilk with added calcium, vitamin A, and vitamin D

Vegetables

You can also get calcium from vegetables like these:

  • Soybeans (edamame)
  • Kale
  • Turnip greens
  • Chinese cabbage (bok choy)
  • Collard greens
  • Broccoli

If you buy canned vegetables, watch out for sodium. Read the Nutrition Facts label and choose the option with the least sodium.

If you buy frozen vegetables, check the Nutrition Facts label and choose ones without butter or cream sauces.

Foods with Added Calcium

Check the Nutrition Facts label to look for foods that have 10% or more DV of calcium added:

  • Breakfast cereal
  • Tofu
  • 100% orange juice
  • Soymilk, almond milk, or rice milk

Foods with Vitamin D

  • Vitamin D is added to some foods, like milk, breakfast cereals, and juice. Check the Nutrition Facts label.
  • You can also get some vitamin D from many types of fish like salmon, tuna, and trout.