| VI.A.1.d. Good Sources of
Calcium
Calcium is not just for
growing children. It is an important mineral that adults also need to keep
their bones and teeth strong and their muscles functioning. Many people do not
eat enough calcium everyday. The following is a list of good sources of calcium
and tips on how to include more calcium in your diet everyday.
| Source |
Calcium (milligrams) |
| Milk (1 cup) |
|
| Whole |
300 |
| 2% reduced-fat |
300 |
| 1%* low-fat |
300 |
| Fat Free* |
300 |
| Yogurt* (1 cup) |
|
| Plain, low-fat |
415 |
| Flavored, low-fat |
315 |
| Plain, fat free |
315 |
| Cheese (1 ounce) |
|
| Reduced-fat Cheddar* |
120 |
| American |
175 |
| Swiss Cheese |
270 |
| Mozzarella, part-skim |
185 |
| Cottage Cheese (½ cup) |
|
| 2% reduced-fat |
75 |
| Calcium fortified cottage cheese |
300 |
| Ice Cream |
|
| Regular, ½
cup |
90 |
| Low-Fat, ½
cup |
100 |
| Frozen Yogurt |
|
| Low-fat, ½
cup |
100 |
| Beans, dried cooked, 1 cup |
90 |
| Salmon, with bones, 3 ounces |
205 |
Tofu, processed with calcium sulfate,
½ cup |
435 |
| Spinach, fresh cooked |
244 |
Turnip Greens, fresh cooked,
1 cup |
100 |
| Kale, fresh cooked |
94 |
| Broccoli, fresh cooked |
75 |
| Waffle, 7" diameter |
180 |
| Pancakes, (2) 4" diameter |
115 |
| Pizza, with vegetables, ¼ 12" pie |
180 |
* Low-fat and nonfat varieties of
foods are still good sources of calcium.
Calcium
Requirements
| Age |
Women |
Men |
| 19-24 |
1,200 mg |
1,200 mg |
| 25-50 |
1,000 mg |
800 mg |
Tips for Fitting in
Calcium
- Eat cereal with fat-free
milk. Try adding fresh fruit. Drink an extra glass of milk every day; try
calcium- fortified milk.
- Spread calcium-fortified
cottage cheese* on crackers or bagel. Add fresh fruit.
- Drink calcium-fortified
orange juice.*
- Blend a yogurt smoothie
with low-fat or fat-free yogurt and milk, and fresh or frozen fruit.
- Make instant pudding with
low-fat or fat-free milk.
- Choose frozen yogurt for
dessert instead of cake or cookies.
- Add a slice of low-fat or
fat-free cheese to sandwiches.
- Substitute
calcium-fortified tofu in stir-fries for chicken, shrimp, or beef.
- Sauté greens (kale,
bok choy, collard greens) in cooking spray and lemon juice and herbs.
*Read food labels for
products with added calcium.
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