Calcium-Rich Foods: How Much Calcium Is in Your Food?

When most people think of calcium, they think of milk, cheese and yoghurt. While dairy foods have certainly earnt the reputation of being good sources of calcium, they are by no means the only option. A range of other foods, from seafood to plants, can make a meaningful contribution to your daily calcium needs. 

Whether you eat plenty of dairy, avoid it altogether, or have found your portions have changed since bariatric surgery, this guide to calcium-rich foods sets out what everyday foods provide and which non-dairy calcium sources may be worth including. 

What Is Calcium?

Calcium is an essential mineral. It is necessary for normal bone and teeth structure, and contributes to normal muscle and nerve function. Most of the body's calcium is held in the bones. The body cannot make calcium, so it needs to come from food, and from supplements where advised.

In New Zealand, the recommended dietary intake is 1000 mg per day for women aged 19-50 and men aged 19-70, rising to 1300 mg per day for women over 50 and men over 70. After bariatric surgery, guidelines generally recommend 1200-1500 mg per day from food and supplements combined, with higher amounts after some procedures.

Some bariatric procedures change how calcium is absorbed. This is why post-bariatric guidelines recommend a higher total calcium intake than for the general population, and include calcium supplements as a standard part of long-term care alongside food. Your clinical team can advise on the amount that is right for you. Our article on calcium after bariatric surgery covers this in more detail.

How Much Calcium Is in Common Foods?

The table below shows approximate amounts in a typical serve of a few common dietary sources of calcium. 

Adapted from Osteoporosis New Zealand. Values are approximate and vary between brands.

It is also useful to know where calcium is scarce. A 120 g serve of red meat provides less than 10 mg, 120 g serve of chicken around 17 mg and an egg around 27 mg. A high-protein eating pattern built mainly on meat and eggs can be low in calcium unless dairy, plant-based calcium sources or fortified foods are included alongside. 

Does Spinach Count?

Some foods contain calcium that the body cannot use as well. Spinach, silverbeet and rhubarb are high in oxalates, which bind calcium and reduce how much is absorbed. Research comparing spinach with milk found that only a small fraction of the calcium in spinach was absorbed. These vegetables are still worth eating for other reasons, but they are not reliable calcium sources.

Lower-oxalate greens such as bok choy, kale and broccoli contain less calcium per serve than dairy, but their calcium is not bound by oxalates in the way spinach's is, so they can be a useful addition. Phytates in legumes, nuts, seeds and wholegrains can also reduce absorption to a lesser degree.

Is Plant Milk as Good a Calcium Source as Dairy?

Plant milks contain very little calcium unless they have been fortified - so check the nutrition information panel for calcium. Calcium-fortified plant milks can provide a similar amount of calcium per glass to dairy milk. Most plant milks other than soy are also much lower in protein than dairy milk.

When Portions Are Smaller

After bariatric surgery, it can be difficult to reach calcium needs through food alone, which is why calcium supplements are often required. However, small dietary calcium serves do add up. Half a pottle of natural yoghurt, half a cup of trim milk in a coffee or smoothie and 15 g of cheese together provide roughly 480 mg. 

Practical Ways to Get More Calcium From Your Meals

• Aim to include a calcium-rich food at most meals rather than relying on one large serve
• Choose protein foods that also provide calcium, such as yoghurt, cottage cheese, milk-based protein drinks and tinned fish with bones
• Add a little grated cheese to eggs and vegetables and a spoonful of plain yoghurt to curries or soups
• Choose calcium-fortified plant milks if using and check the label for at least 120 mg per 100 ml
• Include green veggies such as bok choy, kale and broccoli 
• Keep iron supplements away from calcium-rich meals as calcium and iron compete for absorption 
• If you have had bariatric surgery, take your calcium supplements as advised by your clinical team and keep up with regular blood tests

Tric Calcium Gummies

Tric Calcium Gummies provide calcium citrate with vitamin D3 and vitamin K2 in a chewable lemon or berry flavoured gummy. They may suit people who find large tablets or capsules difficult to swallow, or want a more enjoyable way to take calcium supplements. 

Lemon gummies are 2 for $100 until 30 November 2026.

Shop Tric Calcium Gummies

Always read the label and use as directed.

Bariatric Blood Reviews

If it has been a while since your bloods were checked, Tailor Clinics offers bariatric blood reviews for any patients, regardless of where you had surgery. If you would like to find out more, contact reception@tailorclinics.co.nz.

Disclaimer: This article is general nutrition information and is not a substitute for individualised advice. Supplement needs after bariatric surgery vary between individuals and should be guided by regular blood monitoring and a qualified bariatric nutritionist or dietitian. Tric Nutrition and Tailor Clinics are part of the same group.

References

• Healthify. (2024, August 6). Calcium. https://healthify.nz/hauora-wellbeing/c/calcium
• National Health and Medical Research Council, & New Zealand Ministry of Health. (2006). Nutrient reference values for Australia and New Zealand: Calcium. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/calcium
• Osteoporosis New Zealand. (2025). Calcium - strong bones need a balanced diet [Fact sheet]. https://osteoporosis.org.nz/wp-content/uploads/2025/10/ONZ000104_Factsheet_Calcium_V6.pdf
• Parrott, J., Frank, L., Rabena, R., Craggs-Dino, L., Isom, K. A., & Greiman, L. (2017). American Society for Metabolic and Bariatric Surgery integrated health nutritional guidelines for the surgical weight loss patient 2016 update: Micronutrients. Surgery for Obesity and Related Diseases, 13(5), 727-741. https://doi.org/10.1016/j.soard.2016.12.018