Foods that support bone density start with calcium and vitamin D. Calcium-rich foods include plain yogurt, milk, cheese, canned sardines and salmon with bones, calcium-set tofu, fortified plant milks and greens like kale and bok choy. Vitamin D comes from fatty fish, UV-exposed mushrooms, eggs and fortified foods. The NIH Office of Dietary Supplements sets the adult calcium RDA at 1,000 mg a day, rising to 1,200 mg for women over 50 and for everyone over 70.
Food is only part of bone health, and the research on supplements is mixed. This guide gives the amounts per serving from the NIH fact sheets and is upfront about what the evidence does and does not show. If you are over 50, our 7-day meal plan for women over 50 puts these foods into a week, and our 7-day vegan meal plan shows plant-based options.
Jump to: Plain Low-Fat Yogurt | Milk | Part-Skim Mozzarella | Canned Sardines With Bones | Canned Pink Salmon With Bones | Tofu Made With Calcium Sulfate | Calcium-Fortified Soymilk | Calcium-Fortified Orange Juice | Kale and Bok Choy | Salmon and Trout (Vitamin D) | UV-Exposed Mushrooms (Vitamin D) | Eggs (Vitamin D) | Quick reference | What the evidence says | FAQ | The Bottom Line
12 Foods That Support Bone Density
Nine foods are chosen for calcium and three for vitamin D, which the NIH vitamin D fact sheet says helps with calcium absorption. Amounts are per serving.
1. Plain Low-Fat Yogurt
415 mg calcium per 8 oz. Top of the NIH calcium list. Choose plain and add fruit for flavor.
2. Milk
299 mg calcium per cup of nonfat milk, 276 mg per cup of whole milk. Dairy and foods with added calcium supply most calcium in the U.S., about 72% from dairy and dairy-containing foods, says the NIH. Absorption from dairy is about 30%.
3. Part-Skim Mozzarella
333 mg calcium per 1.5 oz. A small portion of cheese goes a long way. Melt it on vegetables or whole-grain pizza.
4. Canned Sardines With Bones
325 mg calcium per 3 oz, plus 1.2 mcg vitamin D per 2 sardines. The soft bones are where the calcium is. Put on toast or toss in a salad.
5. Canned Pink Salmon With Bones
181 mg calcium per 3 oz. Mash into patties or salads, bones included.
6. Tofu Made With Calcium Sulfate
253 mg calcium per 1/2 cup of firm tofu. Check the label for calcium sulfate, since tofu made another way has less.
7. Calcium-Fortified Soymilk
299 mg calcium per cup. The NIH lists soymilk with added calcium level with nonfat milk. Fortified soy, almond or oat milks also provide 2.5 to 3.6 mcg of vitamin D per cup, but brands differ, so read the label and shake well.
8. Calcium-Fortified Orange Juice
349 mg calcium per cup. Only the fortified kind counts. It is also high in sugar, so keep to a small glass.
9. Kale and Bok Choy
94 mg calcium per cup of cooked kale, 74 mg per cup of raw bok choy. The NIH says broccoli, kale and bok choy are absorbed about as well as milk per unit of calcium, though they contain less per serving. Spinach has 123 mg per half cup boiled but only about 5% is absorbed because of oxalates, versus about 27% from milk. See our guide to foods high in oxalate for more.
10. Salmon and Trout (Vitamin D)
14.2 mcg vitamin D per 3 oz of cooked sockeye salmon, 16.2 mcg per 3 oz of cooked farmed rainbow trout. Vitamin D helps your body absorb calcium. The NIH names fatty fish as among the best natural sources.
11. UV-Exposed Mushrooms (Vitamin D)
9.2 mcg vitamin D per 1/2 cup of UV-exposed white mushrooms. A plant source of vitamin D. Check the package, since only mushrooms treated with UV light have it.
12. Eggs (Vitamin D)
1.1 mcg vitamin D per scrambled large egg. The vitamin D is in the yolk. Eggs add a small amount rather than a big one.
Quick Reference
| Food | Nutrient | Amount |
|---|---|---|
| Plain low-fat yogurt, 8 oz | Calcium | 415 mg |
| Calcium-fortified orange juice, 1 cup | Calcium | 349 mg |
| Part-skim mozzarella, 1.5 oz | Calcium | 333 mg |
| Canned sardines with bones, 3 oz | Calcium | 325 mg |
| Nonfat milk, 1 cup | Calcium | 299 mg |
| Calcium-fortified soymilk, 1 cup | Calcium | 299 mg |
| Whole milk, 1 cup | Calcium | 276 mg |
| Firm tofu (calcium sulfate), 1/2 cup | Calcium | 253 mg |
| Canned pink salmon with bones, 3 oz | Calcium | 181 mg |
| Cooked kale, 1 cup | Calcium | 94 mg |
| Raw bok choy, 1 cup | Calcium | 74 mg |
| Rainbow trout, cooked, 3 oz | Vitamin D | 16.2 mcg |
| Sockeye salmon, cooked, 3 oz | Vitamin D | 14.2 mcg |
| UV-exposed white mushrooms, 1/2 cup | Vitamin D | 9.2 mcg |
| Fortified 2% milk, 1 cup | Vitamin D | 2.9 mcg |
| Scrambled large egg | Vitamin D | 1.1 mcg |
What the Evidence Says About Bones
Vitamin D insufficiency contributes to osteoporosis mainly by reducing calcium absorption, according to the NIH. The adult vitamin D RDA is 15 mcg (600 IU) a day, and 20 mcg (800 IU) after age 70. Fortified foods supply most dietary vitamin D in the U.S., and sunlight through glass does not make it.
Whether calcium and vitamin D prevent fractures is less clear than people expect. The NIH describes the evidence as mixed: supplements may modestly raise bone density in some postmenopausal women and older men, but results on fractures are inconsistent, and the USPSTF found that daily doses below 1,000 mg of calcium plus below 400 IU of vitamin D do not prevent fractures in postmenopausal women. For calcium, absorption also drops as intake rises, from about 45% at 200 mg a day to about 15% above 2,000 mg a day, so spreading food sources through the day makes sense.
The NIH also lists upper limits of 2,000 mg a day of calcium for people over 50 and 4,000 IU (100 mcg) of vitamin D, and says calcium can interfere with some medicines, including levothyroxine and quinolone antibiotics. If you take medicine or are considering supplements, ask your doctor or pharmacist.
Frequently Asked Questions
How much calcium do I need?
The NIH RDA is 1,000 mg a day for adults 19 to 50, and for men 51 to 70. It is 1,200 mg for women 51 and older and for everyone 71 and older. Teens 14 to 18 need 1,300 mg.
Do I need dairy for strong bones?
No. Fortified soymilk, calcium-set tofu, canned fish with bones, kale and bok choy all provide calcium. Check labels for fortified products.
Is spinach a good calcium source?
Not a reliable one. It has 123 mg per half cup boiled, but only about 5% is absorbed because of oxalates, so kale, bok choy and broccoli are better absorbed.
Can I get enough vitamin D from food alone?
Fatty fish, UV-exposed mushrooms and fortified foods help, but few foods have much. The NIH notes sun exposure is another source, balanced against skin cancer risk. Ask your doctor about testing and supplements.
Should I take calcium supplements?
Talk to your doctor first. The NIH says evidence is mixed, and supplements can cause gas, bloating and constipation, especially calcium carbonate. Food is generally the first place to get calcium.
The Bottom Line
Dairy, fortified plant milks, calcium-set tofu, canned fish with bones and greens like kale cover calcium, while fatty fish, UV-exposed mushrooms, eggs and fortified foods add vitamin D. Aim for the RDA from food spread across the day, and talk to your doctor about supplements and bone testing instead of relying on diet alone.
This article is for informational purposes only and is not a substitute for professional medical advice. Please consult your healthcare provider about your individual bone health needs, especially if you have or are at risk for osteoporosis.
