The UK health authorities advise adults to consume roughly 700 mg of calcium every day for optimal bone strength.
Official Calcium Guidelines
Public health recommendations set clear targets for different age groups.
- Toddlers (1–3 years): 350 mg per day
- Children (4–18 years): 450–700 mg per day
- Adults (19+ years): 700 mg per day
- Pregnant or breastfeeding women: same as adult intake
How Much Milk Provides 700 mg of Calcium?
A standard glass of milk delivers a significant portion of your daily requirement.
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Milk Portion Breakdown
Different milk products vary in calcium content per serving.
- 250 ml semi-skimmed milk: ~300 mg of calcium
- 250 ml whole milk: ~275 mg of calcium
- 200 ml fortified plant-based milk: often 120–150 mg (check label)
For a full list of milk options, see our guide to Choosing the Right Milk.
Other Dairy Sources of Calcium
Cheese and yoghurt can top up your daily mineral quota.
Cheese and Yoghurt Contributions
Including a variety of milk products helps hit your calcium target.
- 30 g hard cheese (e.g. Cheddar): ~200 mg of calcium
- 150 g natural yoghurt: ~180 mg of calcium
- 200 g fromage frais: ~160 mg of calcium
Explore more calcium-rich foods in our article on Calcium-Rich Foods.
Maximising Calcium Absorption
Certain nutrients and habits influence how much calcium your body retains.
Tips for Better Uptake
Small dietary tweaks can boost skeletal strength.
- Vitamin D: sunlight exposure and oily fish aid absorption
- Limit caffeine: keep tea and coffee to moderate amounts
- Spread intake: divide dairy portions throughout the day
Alternatives to Dairy for Calcium
If you’re dairy-free, other foods and supplements can help maintain bone density.
Non-Dairy Calcium Sources
Plants and fortified products offer viable support.
- Leafy greens (kale, broccoli): 50–150 mg per 100 g
- Tofu (calcium-set): ~350 mg per 100 g
- Fortified cereals: often 100–200 mg per serving
Consider a supplement if dietary sources fall short; consult a dietitian first.
Putting It Together: Daily Dairy Portions
Combining milk, cheese and yoghurt ensures you reach 700 mg without overloading on calories.
Sample Daily Plan
A simple menu to meet your calcium needs.
- Breakfast: 200 ml milk on cereal (240 mg)
- Mid-morning snack: 150 g yoghurt (180 mg)
- Lunch: sandwich with 30 g cheese (200 mg)
- Evening tea: 150 ml milk in a hot drink (180 mg)
Adjust portions according to age, activity level and dietary goals.
FAQs
How much milk do I need to reach 700 mg of calcium?
Three 250 ml glasses of semi-skimmed milk (900 ml total) deliver about 900 mg of calcium, exceeding the daily target.
Can I get enough calcium if I’m lactose intolerant?
Yes. Lactose-free milk and fortified plant-based alternatives provide calcium; tofu and leafy greens also help support bone health.
Is it safe to take calcium supplements every day?
Supplements can fill gaps but excessive intake (>1,500 mg daily) may carry risks. Always discuss with a healthcare professional before starting supplements.