|
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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