RECOMMENDED DAILY INTAKE OF CALCIUM

50+ years old  >>  1200 - 1500 mg

RECOMMENDED CALCIUM: Calcium Citrate w/Vitamin D.  500 mg absorbed at one time.

CALCIUM RICH FOODS

MILK/NON MILK PRODUCTS

Serving Size

Calcium Amount

milkshakes

8oz

400 - 500 mg

yogurt, plain

8oz

450 mg

yogurt, low fat

8oz

350 mg

milk, skim

8oz

302 mg

buttermilk

8oz

301 mg

milk, soy - calcium fortified

8oz

295 mg

milk, whole

8oz

291 mg

VEGETABLES

Serving Size

Calcium Amount

collard greens, cooked

1/2 cup

152 mg

turnip greens, cooked

1/2 cup

138 mg

spinach, cooked

1/2 cup

107 mg

beet greens, cooked

1/2 cup

99 mg

kale, cooked

1/2 cup

89 mg

broccoli

1 cup

88 mg

FISH

Serving Size

Calcium Amount

salmon, canned w/bones

3oz

200 mg

anchovy w/bones

3oz

125 mg

sardines, canned w/bones

2 sardines

100 mg

bass, clams, halibut, lobster

3oz

40 - 70 mg

oysters, trout

3oz

40 - 70 mg

NUTS

Serving Size

Calcium Amount

almonds

1/2 cup

200 mg

sesame seeds

1/2 cup

100 mg

hazelnuts

1 cup

50 mg

CHEESE

Serving Size

Calcium Amount

American, Swiss

1 oz

273 mg

ricotta cheese, part skim

1 oz

257 mg

Monterey jack

1 oz

212 mg

mozzarella, cheddar

1 oz

203 mg

parmesan

1 TBSP

70 mg

cottage cheese, low fat

1/2 cup

69 mg

FRUITS

Serving Size

Calcium Amt

orange juice, calcium fortified

8oz

300 mg

figs, dried

10

270 mg

rhubarb, cooked

1/2 cup

175 mg

prunes, dried

10

45 mg

raisins

1/3 cup

25 mg

COMBINATION/MISC.

Serving Size

Calcium Amount

cheese pizza

1/2 of 10 in pie

362 mg

cocoa mix, w/water

1 cup

298 mg

bread, calcium fortified

3oz

290 mg

lasagna, home-made

1 cup

286 mg

tofu w/calcium sulfate

1/2 cup

250 mg

cream based soup w/milk

1 cup

189mg

macaroni & cheese

1/2 cup

180 mg

soy beans, cooked

1 cup

175mg

baked beans, canned

1 cup

163 mg