Nutrition

Recommended Daily Calcium Intake

Women (Ages 25-50):
    Pregnant or Lactating:
    Post-Menopause:
        No Estrogen:
        With Estrogen:
Men (Ages 25-65):
Anyone over the age of 65:
1,000 mg
1,200-1,500 mg
    
1,500 mg
1,000 mg
1,000 mg
1,500 mg

 


 

Good Calcium Sources*
 

Serving

Calcium

   

Serving

Calcium

Milk       Ice Cream, Vanilla    
Whole, skim, 1%, 2% 8 oz. 300 mg   Low-fat 4 oz. 90 mg
            High-fat 4 oz. 85 mg
Fruit               
Orange, navel 1 whole 55 mg   Cheese    
Orange Juice, fortified with calcium 8 oz. 300 mg   American 1 oz. 175 mg
          Cheddar 1 oz. 205 mg
Vegetables       Cottage, 1% low-fat 8 oz. 180 mg
Broccoli: cooked, drained, raw 8 oz. 70 mg   Mozzarella, part skim 1 oz. 70 mg
Broccoli: cooked, drained, frozen 8 oz. 95 mg   Parmesan, grated 0.5 oz. 70 mg
Collards: cooked, drained, raw 8 oz. 225 mg   Ricotta, part-skim 4 oz. 335 mg
Turnip greens: cooked, drained, raw 8 oz. 195 mg           
        Yogurt    
Fish       Plain fat-free, with added milk solids 8 oz. 490 mg
Salmon, pink, canned, including 3 oz. 101 mg   Plain low-fat, with added milk solids 8 oz. 450 mg
bones       Fruit, low-fat  8 oz. 340 mg

*approximate values


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