Calcium and vitamin D work together to build strong bones and keep your immune system running smoothly. Without enough of both, your body struggles to absorb what it needs for bone density and muscle function.
This list covers 91 options across dairy, fish, fortified foods, leafy greens, and more. All values are approximate. Unless stated otherwise, nutritional values are based on a cooked 1-cup (240ml) serving.
Dairy Products
Dairy products deliver a powerful one-two punch of calcium and vitamin D, since many are fortified with vitamin D to complement their naturally high calcium content. These staples make it easy to boost both nutrients throughout the day.
Whole Milk
~276 mg calcium (approx. 21% DV) and ~3.2 mcg vitamin D (approx. 16% DV) per glass
Pour it over cereal, blend into smoothies, or use as a base for creamy soups and sauces.
Greek Yogurt
~200 mg calcium (approx. 15% DV) and ~2 mcg vitamin D (approx. 10% DV) per container
Layer it into parfaits, use as a sour cream substitute, or mix with herbs for a quick vegetable dip.
Cheddar Cheese
~200 mg calcium (approx. 15% DV) per serving
Grate it over pasta, melt into quesadillas, or cube it for snack platters with fruit and crackers.
Cottage Cheese
~125 mg calcium (approx. 10% DV) per serving
Stir in fresh fruit for breakfast, spread on toast, or mix into lasagna filling for extra creaminess.
Mozzarella Cheese
~222 mg calcium (approx. 17% DV) per serving
Slice it for caprese salads, tear it over homemade pizza, or stuff into chicken breasts before baking.
Fortified Skim Milk
~299 mg calcium (approx. 23% DV) and ~2.9 mcg vitamin D (approx. 15% DV) per glass
Use it in coffee, protein shakes, or overnight oats for a lighter option with maximum nutrition.
Parmesan Cheese
~331 mg calcium (approx. 25% DV) per serving
Grate it fresh over pasta and salads, whisk into creamy risotto, or add to roasted vegetables.
Swiss Cheese
~224 mg calcium (approx. 17% DV) per slice
Layer it in sandwiches and wraps, melt over French onion soup, or enjoy with apples for a quick snack.
Kefir
~316 mg calcium (approx. 24% DV) and ~3 mcg vitamin D (approx. 15% DV) per cup
Drink it straight, pour over granola, or blend into fruit smoothies for a tangy probiotic boost.
Ricotta Cheese
~257 mg calcium (approx. 20% DV) per serving
Spread it on toast with honey, dollop onto roasted vegetables, or layer into baked ziti and manicotti.
Buttermilk
~282 mg calcium (approx. 22% DV) per cup
Use it to make tender pancakes and biscuits, marinate chicken for grilling, or blend into creamy salad dressings.
Fortified Lactose-Free Milk
~305 mg calcium (approx. 23% DV) and ~2.5 mcg vitamin D (approx. 13% DV) per glass
Substitute it anywhere regular milk is used, from baking recipes to hot chocolate and mac and cheese.
Fatty Fish & Seafood
Fatty fish reign supreme when it comes to vitamin D, with many varieties delivering several days’ worth in a single serving. As a bonus, several types also provide decent amounts of calcium, especially when you eat the soft bones in canned fish.
Salmon
~570 IU vitamin D (approx. 95% DV), ~13 mg calcium
Grill fillets with lemon and herbs, or flake leftover cooked salmon into salads and grain bowls.
Canned Sardines (with bones)
~480 IU vitamin D (approx. 80% DV), ~350 mg calcium (approx. 27% DV)
Mash them onto whole-grain crackers or toast, or toss them with pasta, olive oil, and red pepper flakes.
Rainbow Trout
~645 IU vitamin D (approx. 108% DV), ~86 mg calcium
Pan-fry with butter and almonds, or bake with fresh herbs for a quick weeknight dinner.
Canned Salmon (with bones)
~465 IU vitamin D (approx. 78% DV), ~240 mg calcium (approx. 18% DV)
Mix into salmon cakes or patties, or stir into creamy dips with Greek yogurt and dill.
Mackerel
~360 IU vitamin D (approx. 60% DV), ~15 mg calcium
Broil with a miso glaze or smoke it for a rich, savory addition to breakfast plates.
Canned Tuna
~154 IU vitamin D (approx. 26% DV), ~10 mg calcium
Mix with avocado instead of mayo for a lighter tuna salad, or stuff into bell peppers before baking.
Herring
~214 IU vitamin D (approx. 36% DV), ~63 mg calcium
Try pickled herring on rye bread, or grill fresh fillets with mustard and capers.
Anchovies
~105 IU vitamin D (approx. 18% DV), ~147 mg calcium (approx. 11% DV)
Melt them into pasta sauces for depth of flavor, or drape over homemade pizza before baking.
Halibut
~196 IU vitamin D (approx. 33% DV), ~51 mg calcium
Bake with a crumb topping or grill with citrus for a mild, flaky fish that pleases picky eaters.
Swordfish
~706 IU vitamin D (approx. 118% DV), ~5 mg calcium
Grill thick steaks over high heat or cut into kebabs with vegetables for the barbecue.
Oysters
~320 IU vitamin D (approx. 53% DV), ~77 mg calcium
Shuck them raw with mignonette, or bake with garlic butter and breadcrumbs.
Shrimp
~152 IU vitamin D (approx. 25% DV), ~70 mg calcium
Sauté with garlic and white wine, or toss into stir-fries and pasta dishes.
Cod Liver Oil
~1,360 IU vitamin D (approx. 227% DV), minimal calcium
Take it straight or look for flavored versions if the taste is too strong on its own.
Vegetables
Leafy greens and certain vegetables pack surprising amounts of calcium, though they lack vitamin D unless fortified. The calcium in some greens is highly absorbable, making them valuable additions to a bone-supporting diet.
Collard Greens
~360 mg calcium (approx. 28% DV)
Braise with garlic and a splash of vinegar, or slice thin for a hearty salad base.
Turnip Greens
~197 mg calcium (approx. 15% DV)
Sauté with onions and add to pasta, or simmer in soups for an earthy, slightly peppery bite.
Kale
~177 mg calcium (approx. 14% DV)
Massage raw leaves with lemon juice for salads, or roast until crispy for a quick snack.
Bok Choy
~158 mg calcium (approx. 12% DV)
Stir-fry with ginger and soy sauce, or add to ramen and noodle soups for crunch.
Broccoli
~62 mg calcium (approx. 5% DV)
Steam and toss with olive oil and lemon, or roast at high heat until the edges caramelize.
Okra
~82 mg calcium (approx. 6% DV)
Roast whole to reduce sliminess, or add to gumbo and curries for texture.
Edamame
~98 mg calcium (approx. 8% DV)
Boil in salted water for a simple snack, or toss shelled beans into grain bowls and salads.
Butternut Squash
~84 mg calcium (approx. 6% DV)
Roast cubed pieces with cinnamon, or purée into soups for natural sweetness.
Arugula
~160 mg calcium (approx. 12% DV)
Layer onto sandwiches and pizzas, or toss with shaved parmesan and balsamic for a peppery salad.
Mustard Greens
~165 mg calcium (approx. 13% DV)
Braise with bacon or smoked turkey, or add to stir-fries for a spicy kick.
Spinach (cooked)
~245 mg calcium (approx. 19% DV)
Fold into omelets and quiches, or layer into lasagna for extra nutrition.
Legumes
Legumes aren’t traditional calcium or vitamin D powerhouses, but many varieties offer modest calcium amounts and work well in diets focused on plant-based nutrition. Fortified options and certain preparations can boost their nutritional value even further.
White Beans
~161 mg calcium (approx. 12% DV)
Toss into salads, mash with garlic and olive oil for a quick dip, or add to soups for extra creaminess and body.
Navy Beans
~123 mg calcium (approx. 9% DV)
Classic for baked beans or Boston-style preparations, they also blend smoothly into pureed soups and stews.
Black Beans
~46 mg calcium (approx. 4% DV)
Perfect for tacos, burrito bowls, or mixed into rice dishes for added protein and a satisfying texture.
Chickpeas
~49 mg calcium (approx. 4% DV)
Roast until crispy for snacking, blend into hummus, or toss whole into grain bowls and curries.
Great Northern Beans
~120 mg calcium (approx. 9% DV)
Their mild flavor and creamy texture work beautifully in white chili, casseroles, or mashed as a base for spreads.
Black-Eyed Peas
~41 mg calcium (approx. 3% DV)
Cook with greens and tomatoes for a Southern classic, or serve cold in salads with vinaigrette.
Pinto Beans
~79 mg calcium (approx. 6% DV)
Mash for refried beans, simmer in chili, or use as a filling for burritos and enchiladas.
Kidney Beans
~62 mg calcium (approx. 5% DV)
Essential for chili con carne, three-bean salads, and hearty minestrone soups.
Lima Beans
~52 mg calcium (approx. 4% DV)
Simmer with butter and herbs as a side dish, or add to vegetable soups for a buttery, starchy element.
Cannellini Beans
~120 mg calcium (approx. 9% DV)
Excellent in Italian soups like pasta e fagioli, or served cold with olive oil, lemon, and fresh herbs.
Lentils
~38 mg calcium (approx. 3% DV)
Cook quickly without soaking for soups, dal, or as a ground meat substitute in bolognese and tacos.
Split Peas
~27 mg calcium (approx. 2% DV)
Simmer into thick, comforting split pea soup, or cook down into Indian-style dal with spices.
Adzuki Beans
~64 mg calcium (approx. 5% DV)
Common in Asian desserts but also delicious in savory rice dishes, salads, or simmered with vegetables.
Soybeans (cooked)
~175 mg calcium (approx. 13% DV)
Use the whole cooked beans in stir-fries, grain bowls, or salads for a protein and calcium boost.
Eggs
Eggs pack a decent amount of vitamin D, especially in the yolk, though they’re relatively low in calcium. They’re one of the few natural food sources of vitamin D, making them a valuable addition when building meals that support bone health.
Whole Eggs
~41 IU vitamin D per large egg (approx. 10% DV), ~24 mg calcium (approx. 2% DV)
Scramble them with fortified milk or cheese to boost both calcium and vitamin D content.
Egg Yolks
~37 IU vitamin D per yolk (approx. 9% DV), ~22 mg calcium (approx. 2% DV)
Use extra yolks in custards, homemade mayonnaise, or enriched pasta dough for added vitamin D.
Hard-Boiled Eggs
~44 IU vitamin D per large egg (approx. 11% DV), ~25 mg calcium (approx. 2% DV)
Keep a batch in the fridge for quick snacks or chop them into salads with leafy greens.
Poached Eggs
~41 IU vitamin D per large egg (approx. 10% DV), ~27 mg calcium (approx. 2% DV)
Top toast, grain bowls, or sautéed greens for a protein-rich meal with vitamin D.
Fried Eggs
~43 IU vitamin D per large egg (approx. 11% DV), ~26 mg calcium (approx. 2% DV)
Fry in a small amount of oil and serve over beans or vegetables to round out the nutrient profile.
Scrambled Eggs
~47 IU vitamin D per large egg when cooked with milk (approx. 12% DV), ~43 mg calcium (approx. 4% DV)
Mix in cheese or cook with fortified milk to significantly increase the calcium content.
Egg White Omelet with Whole Egg
~35 IU vitamin D per serving with one whole egg (approx. 9% DV), ~30 mg calcium (approx. 3% DV)
Fill with cheese, mushrooms, or fortified plant milk for extra calcium and vitamin D.
Baked Eggs (Shirred Eggs)
~42 IU vitamin D per large egg (approx. 11% DV), ~28 mg calcium (approx. 3% DV)
Bake in ramekins with cream or cheese for a brunch dish that adds calcium to the mix.
Egg Salad
~40 IU vitamin D per large egg (approx. 10% DV), ~24 mg calcium (approx. 2% DV)
Make with Greek yogurt instead of mayo to increase both calcium and vitamin D content.
Deviled Eggs
~38 IU vitamin D per large egg (approx. 10% DV), ~23 mg calcium (approx. 2% DV)
Prepare the filling with yogurt or add a sprinkle of parmesan for extra calcium.
Soft-Boiled Eggs
~41 IU vitamin D per large egg (approx. 10% DV), ~25 mg calcium (approx. 2% DV)
Serve over toast soldiers or slice into ramen with bone broth for added nutrients.
Eggs en Cocotte
~43 IU vitamin D per large egg (approx. 11% DV), ~35 mg calcium when baked with cream (approx. 4% DV)
Bake with cream, cheese, or fortified milk to create a calcium-rich individual serving.
Nuts & Seeds
Most nuts and seeds don’t naturally contain vitamin D, but they pack a serious calcium punch—especially almonds and sesame seeds. Many brands also fortify their nut-based products, making them solid options for meeting daily calcium needs.
Almonds
~76 mg calcium per ounce (approx. 6% DV)
Snack on them raw, toss into salads, or blend into smoothies for a quick calcium boost.
Almond Butter
~56 mg calcium per tablespoon (approx. 4% DV)
Spread on toast, stir into oatmeal, or use as a dip for apple slices.
Sesame Seeds
~88 mg calcium per tablespoon (approx. 7% DV)
Sprinkle over stir-fries, salads, or roasted vegetables for a nutty crunch.
Tahini
~64 mg calcium per tablespoon (approx. 5% DV)
Blend into hummus, drizzle over roasted veggies, or whisk into salad dressings.
Chia Seeds
~76 mg calcium per ounce (approx. 6% DV)
Mix into yogurt, blend into smoothies, or make overnight oats for an easy breakfast.
Hemp Hearts
~20 mg calcium per tablespoon (approx. 2% DV)
Sprinkle over salads, blend into protein shakes, or stir into granola.
Flaxseeds
~26 mg calcium per tablespoon (approx. 2% DV)
Grind and add to baked goods, oatmeal, or smoothies for better absorption.
Sunflower Seeds
~20 mg calcium per ounce (approx. 2% DV)
Toss into trail mix, sprinkle on salads, or blend into homemade energy bars.
Brazil Nuts
~45 mg calcium per ounce (approx. 3% DV)
Eat a few as a snack or chop and add to baked goods for a selenium bonus.
Hazelnuts
~32 mg calcium per ounce (approx. 2% DV)
Add to granola, chop into salads, or blend into homemade hazelnut spread.
Pistachios
~30 mg calcium per ounce (approx. 2% DV)
Snack on them shelled, crush over roasted fish, or blend into pesto.
Fortified Almond Milk
~450 mg calcium per cup (approx. 35% DV)
Use in coffee, cereal, smoothies, or baking as a dairy-free alternative.
Pumpkin Seeds
~15 mg calcium per ounce (approx. 1% DV)
Roast with spices for snacking or sprinkle over soups and salads.
Cashews
~10 mg calcium per ounce (approx. 1% DV)
Blend into creamy sauces, toss into stir-fries, or eat as a quick snack.
Walnuts
~28 mg calcium per ounce (approx. 2% DV)
Add to salads, bake into muffins, or mix into yogurt for extra omega-3s.
Fortified Plant-Based Alternatives
Plant-based milks, yogurts, and other dairy alternatives often pack a serious nutritional punch thanks to fortification. Many brands add calcium and vitamin D to levels matching or exceeding cow’s milk, making them solid choices for anyone avoiding dairy or diversifying their diet.
Fortified Soy Milk
~300 mg calcium and ~2.5 mcg vitamin D (approx. 30% and 13% DV)
Pour it over cereal, blend into smoothies, or use it as a one-to-one swap for dairy milk in coffee and baking.
Fortified Oat Milk
~350 mg calcium and ~2 mcg vitamin D (approx. 35% and 10% DV)
The creamy texture works especially well in lattes, overnight oats, and cream-based soups.
Fortified Coconut Milk Beverage
~450 mg calcium and ~2.5 mcg vitamin D (approx. 45% and 13% DV)
Use the refrigerated beverage version (not canned) in smoothies, chia pudding, or poured straight over granola.
Fortified Rice Milk
~300 mg calcium and ~2.5 mcg vitamin D (approx. 30% and 13% DV)
The mild, slightly sweet flavor makes it ideal for kids’ meals, baking, and anyone with multiple nut or soy allergies.
Fortified Cashew Milk
~450 mg calcium and ~2.5 mcg vitamin D (approx. 45% and 13% DV)
The naturally creamy texture enhances mashed potatoes, creamy pasta sauces, and hot chocolate.
Fortified Soy Yogurt
~300 mg calcium and ~1.5 mcg vitamin D (approx. 30% and 8% DV)
Enjoy it straight with fruit and granola, or use as a base for dairy-free parfaits and smoothie bowls.
Fortified Coconut Yogurt
~350 mg calcium and ~1 mcg vitamin D (approx. 35% and 5% DV)
The tangy flavor works well in overnight oats, as a sour cream substitute, or topped with berries and nuts.
Fortified Almond Yogurt
~300 mg calcium and ~1.5 mcg vitamin D (approx. 30% and 8% DV)
Stir it into curry instead of cream, dollop onto tacos, or blend into creamy salad dressings.
Fortified Oat Yogurt
~250 mg calcium and ~1 mcg vitamin D (approx. 25% and 5% DV)
The thick consistency makes it perfect for yogurt-based dips, baking substitutions, and breakfast bowls.
Fortified Orange Juice
~350 mg calcium and ~2.5 mcg vitamin D (approx. 35% and 13% DV)
Shake the container well before pouring since calcium tends to settle at the bottom.
Fortified Tofu
~350 mg calcium per serving (approx. 35% DV)
Look for brands listing calcium sulfate or calcium chloride in the ingredients for maximum calcium content.
Fortified Pea Milk
~450 mg calcium and ~3 mcg vitamin D (approx. 45% and 15% DV)
The high protein content makes it excellent for post-workout smoothies and protein-packed breakfast drinks.
Fortified Flax Milk
~300 mg calcium and ~2.5 mcg vitamin D (approx. 30% and 13% DV)
The light texture works beautifully in tea, coffee, and lighter baking recipes like pancakes and muffins.
Fortified Hemp Milk
~300 mg calcium and ~2 mcg vitamin D (approx. 30% and 10% DV)
The nutty, earthy flavor complements savory dishes like creamy soups, sauces, and mashed vegetables.
FAQs
Getting enough calcium from food is achievable through dairy, leafy greens, and fortified foods, but vitamin D is trickier since few foods naturally contain it. Most people need sun exposure or supplements to meet vitamin D requirements, especially during winter months or if they spend limited time outdoors.
Calcium is best absorbed when consumed in doses of 500mg or less throughout the day rather than all at once. Vitamin D is fat-soluble, so eating vitamin D foods with healthy fats at any meal helps maximize absorption.
Yes, calcium and vitamin D work together since vitamin D helps the body absorb calcium more efficiently. Eating foods rich in both nutrients at the same meal, like fortified dairy or salmon with yogurt sauce, supports optimal calcium absorption.
Excellent non-dairy calcium sources include fortified plant milks, canned sardines or salmon with bones, leafy greens like collard greens and kale, tofu made with calcium sulfate, and fortified orange juice. Almonds, chia seeds, and white beans also provide decent amounts.
Most adults need 1,000-1,200mg of calcium daily depending on age and gender, while vitamin D requirements are 600-800 IU daily. Specific needs vary, so those over 50, pregnant women, and people with certain health conditions may need different amounts.
Fatty fish like salmon, sardines, and mackerel provide both nutrients, as do fortified foods like milk, plant-based milks, and some yogurts. Egg yolks offer small amounts of both, though you'd need other sources to meet daily requirements.
Getting too much calcium or vitamin D from food alone is rare, though excessive supplementation can cause problems. The body regulates absorption from food sources naturally, making it difficult to reach toxic levels through diet alone.
Vegetables like spinach and beet greens contain oxalates, compounds that bind to calcium and prevent absorption. Low-oxalate greens like kale, collard greens, and bok choy provide more absorbable calcium despite sometimes having lower total calcium content.