Calcium for Bones:Need and Sources
How much calcium do you need?
|
||
Age
|
Males
|
Females
|
New-born
to 6 months
|
200 mg/day
|
200 mg/day
|
6 to 12 months
|
260 mg/day
|
260 mg/day
|
1 to 3 years
|
700 mg/day
|
700 mg/day
|
4-8 years
|
1,000 mg/day
|
1,000 mg/day
|
9 to 18 years
|
1,300 mg/day
|
1,300 mg/day
|
19 to 50 years
|
1,000 mg/day
|
1,000 mg/day
|
51 to 70 years
|
1,000 mg/day
|
1,200 mg/day
|
71+ years
|
1,000 mg/day
|
1,000 mg/day
|
Source: National Institutes
of Health
|
||
DAIRY PRODUCTS
Food with Calcium
|
Serving size
|
Calcium per
serving (mg)*
|
Dairy products
|
||
Milk
|
1 cup
|
290-300
|
Swiss cheese
|
1 oz (slice)
|
250-270
|
Yogurt
|
1 cup
|
240-400
|
American cheese
|
1 oz (slice)
|
165-200
|
Ice cream or frozen dessert
|
1/2 cup
|
90-100
|
Cottage cheese
|
1/2 cup
|
80-100
|
Parmesan cheese
|
1 Tbs
|
70
|
Powdered nonfat milk
|
1 tsp
|
5
|
VEGETABLE PRODUCTS
Source
|
Amount
|
Total
Amount in Calcium
|
Broccoli (cooked)
|
1 cup
|
62 mg
|
Almond Butter
|
2 tbsp.
|
111 mg
|
Navy beans (cooked)
|
1 cup
|
126 mg
|
Tahini
|
1 cup
|
135 mg
|
Okra (cooked)
|
1 cup
|
135
mg
|
Mustard Greens (cooked)
|
1 cup
|
152 mg
|
Bok Choy (cooked)
|
1 cup
|
158 mg
|
Soybeans (cooked)
|
1 cup
|
175 mg
|
Kale (cooked)
|
1 cup
|
179 mg
|
Tempeh
|
1 cup
|
184 mg
|
Tofu
|
4 ounces
|
130-400 mg
|
Turnip greens (cooked)
|
1 cup
|
249 mg
|
Soy yogurt (Plain)
|
6 ounces
|
300 mg
|
Soy or Rice Milk
|
8 ounces
|
200-300 mg
|
Calcium Fortified Juice
|
8 ounces
|
350 mg
|
Other plant milks, fortified with calcium
|
8 ounces
|
300-500 mg
|
Collard greens
|
1 cup
|
357 mg
|
Blackstrap Molasses
|
2 tbsp.
|
400 mg
|
