Learn about calcium and how to get enough.

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About calcium

Calcium is a mineral that is important for your health. Calcium plays many roles in the body. For example, it:

  • helps muscles work
  • forms the structure of your bones and teeth

Getting enough calcium

Canada's food guide recommends eating a variety of healthy foods each day. Many foods recommended by Canada's food guide can help you get enough calcium. Examples include:

  • dairy products
    • unsweetened lower fat milk
    • cheeses lower in fat and sodium
    • unsweetened lower fat yogurt and kefir
  • many tofu varieties
  • some dark green vegetables, such as:
    • okra
    • bok choy
    • Chinese broccoli
    • leafy greens, like:
      • kale
      • arugula
      • turnip greens
      • mustard greens
  • some fish and shellfish, such as:
    • clams
    • pickerel
    • sardines
    • salmon (canned with bones)
  • unsweetened fortified plant-based beverages, such as:
    • oat
    • soy
    • cashew
    • almond

Due to their high calcium content, fortified plant-based beverages, dairy products and tofu can be a good way to help meet your calcium needs.

If a food has a nutrition facts table, you can use it to understand how much calcium there is in a serving.

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