Is potassium fortified food good for you?

How can I meet my calcium needs?

Medical societies recommend a calcium intake of 700 mg to 1200 mg daily for adults. This amount can be absorbed through food alone. In particular, cow's milk, yoghurt, cheese such as Gouda and Emmentaler, green vegetables such as spinach and broccoli and calcium-rich mineral water (over 150 mg per liter) are particularly rich. Low-fat cow's milk products also contain a lot. Some foods are fortified, such as certain breakfast cereals and juices.

For example, those who eat and drink the following foods throughout the day take in a total of around 1000 mg:

  • 2 slices of brown bread or wholemeal bread,
  • 2 slices of Gouda, Edam or Emmentaler,
  • 1 serving of broccoli,
  • 2 glasses of mineral water and
  • 1 cup of yogurt (200 g).


  • 2 glasses of milk (200 ml each),
  • 2 slices of brown bread or wholemeal bread,
  • 2 servings of Camembert and
  • 1 serving of leaf spinach.


  • 1 cup of yoghurt (200 g each),
  • 1 portion of muesli (50 g) with milk (100 ml),
  • 1 slice of brown bread or wholemeal bread,
  • 1 slice of Gouda, Edam or Emmentaler,
  • 1 serving of kale and
  • 1 glass of mineral water.

If you don't consume cow's milk or cow's milk products, it is much more difficult to meet your calcium needs. As alternative sources of calcium, green vegetables such as spinach, kale, fennel and broccoli, soy milk, nuts, calcium-rich mineral water and calcium-fortified foods are particularly suitable.

With the help of this table you can calculate and roughly estimate how much you eat per day:

milk and milkproducts

Food Portion size in mg / serving
Cow's milk, sour milk, kefir 200 ml (1 glass) 240
yogurt 200 ml (1 cup) 260
Quark 35 g 40
Gouda, Edam, Appenzeller 30 g (1 slice) 240
Emmentaler, mountain cheese 30 g (1 slice) 330
Camembert 30 g 150
Parmesan 30 g 360
Brie 30 g 80
Sheep cheese, feta 30 g 135


Food Portion size in mg / serving
Broccoli (cooked) 110 g 120
Leaf spinach (cooked) 210 g 310
Kale (cooked) 160 g 280

Bread, cereal

Food Portion size in mg / serving
Brown bread, whole grain bread 1 slice 10
cereal 50 g 25
Breakfast cereals 50 g 80


Food Portion size in mg / serving
natural mineral water 200 ml 70
soy milk 200 ml 210

For example, a cup of yoghurt (200 ml) contains around 260 mg and a serving of ready-to-eat leaf spinach contains around 310 mg.

Please note that we have only listed selected foods in the table that are particularly high in content. Many other foods contain and contribute to the total intake, but usually to a lesser extent.

The table contains only food and none. Anyone who takes a calcium-containing dietary supplement increases their calcium intake accordingly.

You can also use our calcium calculator to find out how much you are consuming each day. Our calculator is not suitable for children, pregnant or breastfeeding women.