VCU Program for Osteoporosis and Bone Health

Diet to prevent bone loss

RECOMMENDED CALCIUM INTAKES*
Age Amount of Calcium
 Infants  
        Birth - 6 months
        6 months - 1 year
210 mg
270 mg
 Children/Young Adults  
        1 - 3 years
        4 - 8 years
        9 - 18 years
500 mg
800 mg
1,300 mg
 Adult Women and Men  
        19 - 50 years
        50 +
1,000 mg
1,200 mg
 Pregnant or Lactating  
        18 years or younger
        19 - 50 years
1,300 mg
1,000 mg

* Source: National Academy of Sciences, 1997

healthy diet

 

Selected Calcium-Rich Foods
Food Item Serving Size Calcium (mg) Fat (g) Calories
Milk
    Whole
    1% milk
    2% milk
    Skim milk

8 oz.
8 oz.
8 oz.
8 oz.

290
300
297
302

8.9
2.6
4.7
0.4

156
102
121
86
Yogurt
    Plain fat-free (with added milk solids)
    Plain low-fat (with added milk solids)
    Fruit, low-fat
    Frozen, vanilla, soft serve

8 oz.
8 oz.
8 oz.
cup

487
447
338
103

0.4
3.7
2.8
4.0

136
155
243
114
Cheese
    American cheese
    Cheddar Cheese
    Cottage Cheese, 1% low-fat
    Mozzarella Cheese, part skim
    Muenster Cheese
    Parmesan Cheese, grated
    Ricotta, part skim
    Ricotta, whole milk

1 oz.
1 oz.
1 cup
1 oz.
1 oz.
1 tablespoon
cup
cup

174
204
138
183
203
69
337
257

8.9
9.4
2.3
4.5
8.5
1.5
9.8
16.1

106
114
164
72
104
23
171
216
Ice Cream, Vanilla
    Low Fat
    High Fat

cup
cup

91.7
86.6

2.8
12

91.7
178
Fish and Shellfish
    Sardines, canned in oil, drained, including bones
    Salmon, pink, canned, including bones
    Shrimp, canned, drained

3.75 oz.
3 oz.
3 oz.

351
181
50

10.5
5.1
1.7

191
118
102
Vegetables
    Bok Choy, raw (Chinese cabbage)
    Broccoli, cooked, drained from raw
    Broccoli, cooked, drained, from frozen
    Soybeans, mature, boiled
    Collards, cooked, drained, from raw
    Turnip greens, cooked, drained, from raw
        (leaves and stems)

1 cup
1 cup
1 cup
1 cup
1 cup
1 cup

74
71.6
94
261
226
197

0
0.6
0.2
12
0.6
0.3

9
23.6
50
254
49
29
Tofu
Orange (navel)
Orange Juice, fortified with calcium
Dried Figs
Almonds (Dry Roasted)
Sesame Seeds, kernels, toasted
Sunflower seeds, dried
cup
1 whole
8 oz.
10
1 oz.
1 oz.
1 oz.
204*
56
300
270
75
37
33
5.6
0.1
0.1
2.2
15
13.6
14.1
97
65
100
477
169
161
162
* The calcium content of tofu may vary depending on processing methods. Tofu processed with calcium salts can have as much as 300 mg per 4 oz. Often, the label or the manufacturer can provide more specific information.
Note: You also may increase the calcium in foods by following these suggestions:
1. Add nonfat powdered milk to all soups, casseroles, and drinks.
2. Buy juices, cereals and breads that are fortified with calcium.
3. Replace whole milk and cream with skim and lowfat milk in recipes.
4. Replace sour cream with yogurt in recipes.
5. Some bottled waters contain calcium, so check the labels for more information.
Source: USDA Nutrient Data Laboratory, 2000

 

Milk Group Calcium (mg)
*Milk, regular or low fat, 1 cup 300
Chocolate milk, 1 cup 300
Yogurt, 1 cup 300-415
American cheese, 2 oz 348
Cheddar cheese, 1 1/2 oz 300
Cottage cheese, 1/2 cup 77
Mozzarella cheese, 1 1/2 oz 275
Parmesan cheese, 1/4 cup 338
Ricotta cheese, part skim, 1/2 cup 337
Swiss cheese, 1 1/2 oz 408
Milk shake, 10 fl oz 319-344
Ice cream, 1/2 cup 88
Ice cream, soft-serve, 1/2 cup 113
Frozen yogurt, 1/2 cup 103
Pudding, instant, 1/2 cup 151
Soy milk, calcium-fortified, 1 cup 300
Rice milk, calcium-fortified, 1 cup 300
*Low-fat milk has as much or more calcium than whole milk.
Prepared Foods  
Bean burrito 57
Cheese enchilada 324
Cheeseburger 182
Lasagna with meat, 2 1/2 "by 2 1/2" 460
Macaroni & cheese, 1/2 cup 180
Pizza, cheese, 1 slice 220
Taco, 1 small 221
Protein Group  
Almonds, chopped, 1 oz 66
White beans, 1/2 cup 113
Salmon, canned with bones, 2 oz 110
Sardines, 2 oz 248
Tofu, calcium-fortified, 1 cup 260
Fruits  
Orange juice, calcium-fortified 300
Orange, 1 medium 50
Prunes, dried, 1/4 cup 22
Raisins, 1/4 cup 22
Vegetables  
Bok choy (Chinese cabbage) 1/2 cup 79
Broccoli, cooked, 1/2 cup 35
Broccoli, raw, 1 cup 35
Carrots, raw, 1 medium 27
Kale, cooked, 1/2 cup 45
Mustard greens, cooked, 1/2 cup 64
Sweet potatoes, mashed, 1/2 cup 44
Turnip greens, cooked, 1/2 cup 98
Grains  
Bread, whole wheat, 1 slice 25
Cereal, ready-to-eat, 1 oz 48
Farina, enriched, 1/2 cup 95
Tortilla, corn, 1 medium 60
Waffle, enriched, 4-inch 77

 


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Last Updated on September 13, 2005

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