Preventing Osteoporosis: Meeting Your Calcium Needs
Your body needs calcium to build and repair bones. But it can't make calcium on its own. That's why it's important to eat calcium-rich foods. Some foods are naturally rich in calcium. Others have calcium added (fortified). It's best to get calcium from the foods you eat. But if you can't get enough, you may want to take calcium supplements. To meet your daily calcium needs, try the foods listed below.
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Dairy
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Fish & beans
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Other sources
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Source
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Calcium (mg) per serving
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Source
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Calcium (mg) per serving
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Source
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Calcium (mg) per serving
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Low-fat yogurt, plain
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415 mg/8 oz.
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Sardines, Atlantic, canned, with bones
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351 mg/3 oz.
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Oatmeal, instant, fortified
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215 mg/1 cup
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Nonfat milk
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302 mg/1 cup
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Salmon, sockeye, canned, with bones
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239 mg/3 oz.
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Tofu made with calcium sulfate
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204 mg/3 oz.
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Low-fat milk
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297 mg/1 cup
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Soybeans, fresh, boiled
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131 mg/1/2 cup
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Collards
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179 mg/1/2 cup
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Swiss cheese
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272 mg/1 oz.
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White beans, cooked
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81 mg/1/2 cup
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English muffin, whole wheat
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175 mg/1 muffin
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Cheddar cheese
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205 mg/1 oz.
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Navy beans, cooked
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79 mg/1/2 cup
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Kale
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90 mg/1/2 cup
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Ice cream strawberry
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79 mg/1/2 cup
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Orange, navel
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56 mg/1 medium
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Note: Calcium levels may vary depending on brand and size.
Daily calcium needs
14 to 18 years old: 1,300 mg
19 to 30 years old: 1,000 mg
31 to 50 years old: 1,000 mg
51 to 70 years old, women: 1,200 mg
51 to 70 years old, men: 1,000 mg
Pregnant or nursing: 14 to 18 years old: 1,300 mg, 19 to 50 years old: 1,000 mg
Older than 70 (women and men): 1,200 mg
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