Calcium Content of Milk

Written by Lynn Roblin, MSc. RD

Skim milk has slightly more calcium than 2% milk (see chart below). Milk is an excellent source of calcium, which is readily absorbed by your body.

A healthy diet with adequate calcium and Vitamin D, and regular physical activity, helps to achieve strong bones and may reduce the risk of osteoporosis.

Canada's Food Guide recommends that adults between the ages of 19-50 have 2 servings of milk and alternatives a day. Adults 51 years and older should aim for 3 servings per day.

Health Canada recommends that women between the ages of 19-50 consume 1000 mg of calcium per day and 1200 mg for women over 51 years of age.

Calcium content of various fluid milks (per 1 cup, 250 ml)
Whole milk: 291 mg Partly skimmed 2% milk: 302 mg Partly skimmed 1 % milk: 307 mg Chocolate, partly skimmed 2% milk: 301 mg Skim milk: 324 mg Buttermilk 2%: 370 mg Buttermilk 1%: 300 mg Evaporated, partly skimmed 2% milk, undiluted: 734 mg Evaporated, skim milk, undiluted: 784 mg

Data from Canadian Nutrient File, 2007.

Lynn Roblin is a registered dietitian, freelance nutrition writer and co-author of Suppertime Survival (2005). For more information visit www.eatwrite.com. The nutrition and physical activity information found in this article is provided as a service to the public. It is for informational purposes only and may not be applicable to everyone. Always consult your health care professional before making any significant changes in your dietary habits or your physical activity routines.