Published
June 3, 2026
•
Reviewed by
Ryan L. Steinberg, MD
The below recommendations are not applicable to all patients and all stone types. Please consult with your provider to determine if these suggested dietary adjustments are applicable to you and your stone.
How much calcium do I need?
- The recommended amount of calcium for healthy adults is 1000 to 1200 milligrams
(mg) every day. - You can reach your goal calcium serving for the day by having:
- 3 servings of 300 mg foods + 1 serving of 200 mg foods
- 2 servings of 300 mg foods + 2 servings of 150 mg foods + 1 to 3 serving(s) of
100 mg foods - 1 serving of 300 mg foods + 1 serving of 200 mg foods + 2 servings of 150 mg
foods + 2 to 3 servings of 100 mg foods + 1 to 2 servings of 50 mg foods
| Calcium per serving | Food |
|---|---|
| 300 mg | 1 cup milk (fat-free, low-fat, chocolate, and buttermilk) 1 cup fat-free or low-fat yogurt 1 cup calcium-fortified soy or rice milk 1 cup calcium-fortified orange juice 1/2 ounce low-fat natural cheese (cheddar, mozzarella, or Swiss) ○ 2 oz processed cheese (American) 1 cup ready-to-eat pudding 1 cup macaroni and cheese |
| 200 mg | 3 oz sardines (with soft bones) ○ 1 cup calcium-fortified cereal ○ 1 oz feta or blue cheese 3 oz fish, perch 3 oz canned salmon (with soft bones) |
| 150 mg | 1 slice calcium-fortified bread 1/2 cup tofu (made with calcium) 1 cup cottage cheese 5 dried figs |
| 100 mg | 1/2 cup frozen yogurt or ice cream 1/4 cup almonds 1/2 cup cooked greens (beet greens, turnip greens, kale, collards, spinach) English muffin 1/2 cup soybeans 1/2 cup canned white beans 1 packet instant, fortified oatmeal 2 Tbsp parmesan |
| 50 mg | 1 medium orange 1/2 cup cooked broccoli 1/2 cup canned white beans 1/2 cup dried beans and peas 1 medium baked sweet potato |
| Meal | Food |
|---|---|
| Breakfast | 1/2 cup milk (150 mg) 1 English muffin (100 mg) 2 Tbsp peanut butter (14 mg) |
| Snack | 1 medium orange (50 mg) |
| Lunch | 1 sandwich made with: ○ 2 slices calcium-fortified bread (300 mg) ○ 3.5 ounces white turkey deli meat (16 mg) ○ Iceberg lettuce, tomato, onion 1/4 cup almonds (100 mg) |
| Snack | 1 cup cottage cheese (150 mg) 1/4 cup pineapple (5 mg) |
| Dinner | 3.5 ounces baked skinless chicken (6 mg) 1/2 cup cooked broccoli (50 mg) 2 Tbsp parmesan cheese (100 mg) 1 medium baked sweet potato (50 mg) |
| Total | 1,091 mg calcium |