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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