Why are calcium and vitamin D important?
Calcium and vitamin D are important minerals and vitamins that ensure good bone and teeth health as well as muscle and nerve function. Vitamin D also plays a key role in our immune system, and calcium plays a key role in blood clotting, hormones, heart rate, and blood pressure. The information on this page, from the USDA database and the Academy of Nutrition and Dietetics Nutrition Care Manual, can be used as a guide to help you make sure you are getting enough calcium and vitamin D in your diet.
Milk and Milk Alternatives with Calcium and Vitamin D
| Food Item | Serving Size | Calcium (in mg) | Vitamin D (in IU) |
|---|---|---|---|
| Fortified cow's milk | 1 cup | 246 | 76 |
| Almond milk | 1 cup | 316 | 127 |
| Cashew milk | 1 cup | 20 | 80 |
| Oat milk | 1 cup | 296 | 136 |
| Coconut milk | 1 cup | 20 | 0 |
| Soy milk | 1 cup | 202 | 54 |
Dairy and Dairy-Free Alternative Products with Calcium and Vitamin D
| Food Item | Serving Size | Calcium (in mg) | Vitamin D (in IU) |
|---|---|---|---|
| Cottage cheese | 0.5 cup | 227 | 7 |
| Yogurt | 8 ounces | 275-450 | 31 |
| Greek yogurt | 0.5 cup | 120-190 | 60 |
| Almond milk yogurt | 0.5 cup | 99 | 96 |
| Coconut milk yogurt | 0.5 cup | 166 | 100 |
| Cheddar or mozzarella cheese | 1 ounce | 205 | 4 |
| Parmesan cheese | 2 tablespoons | 110 | 10 |
Fruits and Vegetables with Calcium and Vitamin D
| Food Item | Serving Size | Calcium (in mg) | Vitamin D (in IU) |
|---|---|---|---|
| Figs (dried) | 5 medium-sized | 68 | not significant |
| Kale | 1 cup | 53 | not significant |
| Orange | 1 medium-sized | 60 | not significant |
| Spinach | 0.5 cup | 139 | not significant |
| Sweet potato | 1 medium-sized | 55 | not significant |
| Broccoli | 0.5 cups | 43 | not significant |
Protein Sources with Calcium and Vitamin D
| Food Item | Serving Size | Calcium (in mg) | Vitamin D (in IU) |
|---|---|---|---|
| Salmon | 3 ounces | 10 | 440-600 |
| Sardines | 3 ounces | 180 | 20 |
| Tofu (fortified) | 0.25 cup | 270 | not significant |
| Chicken eggs | 1 medium-sized | 24 | 50 |
| Rainbow trout | 3 ounces | 34 | 640 |
Grains and Legumes with Calcium and Vitamin D
| Food Item | Serving Size | Calcium (in mg) | Vitamin D (in IU) |
|---|---|---|---|
| Hummus | 0.5 cup | 50 | not significant |
| Oatmeal | 0.5 cup | 90 | not significant |
| Almonds | 1 ounce | 159 | not significant |
| White beans | 0.5 cup | 95 | not significant |
| Mushrooms | 1 cup | 170 | 120 |
Nutrition Labels
Please refer to the nutrition facts label on your food item's packaging for exact amounts of calcium and vitamin D, as items or brands may differ from what is listed here.
This information is for educational purposes only. It is not intended to replace the advice of your health care providers. If you have any questions, talk with your doctor or others on your health care team. If you are a Gillette patient with urgent questions or concerns, please contact Telehealth Nursing at 651-229-3890.