Greek Yogurt, Nutrition

How Much Calcium in Greek Yogurt?

How much calcium in Greek Yogurt
Consuming sufficient calcium from sources like Greek yogurt is critical, especially when we are younger. During our youth, calcium is stored within the bones to help maintain bone density as we grow older. Children and teens store more bone density than is used as the bones continue to grow. Unfortunately, as people age into their 30’s, bone density reaches its highest level. No longer are the bones steadily storing bone tissue. As the years progress, the bone density or mass decreases as the bone reserves from your younger years are now relied upon. While reduced bone density is not usually a concern until our later years, it has the greatest impact upon women.  According to the National Osteoporosis Foundation, “Of the estimated 10 million Americans with osteoporosis, about eight million or 80% are women.”

Recommended Calcium Per Day

The below table shows the recommended calcium per day. Recommendations vary based on age and pregnancy status.

Daily Recommended Calcium (mg)

Source: National Institutes of Health
AgeCalcium Per Day (mg)
0 to 6 months200 mg
6 to 12 months260 mg
1 - 3 years700 mg
4 - 8 years1,000 mg
9 -13 years1,300 mg
14 - 18 years1,300 mg
19 - 30 years1,000 mg
31 -50 years1,000 mg
51 - 70 years1,000 mg
51 - 70 years (female)1,200 mg
71+ years1,200 mg
14 - 18 years (pregnant/lactating)1,300 mg
19 - 50 years (pregnant/lactating)1,000 mg

Greek Yogurt Calcium

The below calcium amounts are for one single-serve container that is 5.3 ounces or 150 grams. You can see by the data that a person can receive about 15 percent of their recommended daily calcium just by eating one container of plain Greek yogurt. The calcium in Greek yogurt will be slightly less for flavored varieties because the topping (flavoring) replaces some of the yogurt that contains calcium. Overall, Greek yogurt is a solid high calcium food that is also high in protein and low in carbs.

Greek Yogurt Calcium

Serving Size 5.3 ounces (150 grams) - Sources: USDA
Greek Yogurt TypeCalcium (mg)
Plain, Whole Milk150 mg
Plain, Lowfat172 mg
Plain, Nonfat165 mg
Strawberry, Lowfat132 mg
Strawberry, Nonfat146 mg

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