Recommended Calcium Intake
•800 mg/day for children ages 1 to 10
•1000 mg/day for men, premenopausal women, and postmenopausal women also taking estrogen
•1200 mg/day for teenagers and young adults ages 11 to 24
•1500 mg/day for post menopausal women not taking estrogen
•1200mg to 1500 mg/day for pregnant and nursing mothers
•The total daily intake of calcium should not exceed 2000 mg
Foods rich in calcium
•Non-fat Milk 1 cup, 300 mg calcium
• Reduced fat Milk 1 cup, 300 mg calcium
• Nonfat Yogurt 1 cup, 490 mg calcium
•Swiss cheese 1 oz., 270 mg calcium
• Mozzarella, part skim 1 oz., 210 mg calcium
• American Cheese 1 oz., 140 mg calcium
• Cottage Cheese 1 cup, 160 mg calcium
•Parmesan cheese,grated 2 T, 140 mg calcium
• Frozen yogurt 1 cup, 200 mg
• Ice Cream, light 1/2 cup, 200 mg
•Black Beans 1 cup, 120 mg calcium
• Navy Beans 1 cup, 130 mg calcium
• Fortified Cereal 1 cup, 300 mg calcium
• Soybeans, cooked 1 cup, 180 mg calcium
• Spinach, cooked 1/2 cup, 130 mg calcium
• Bok Choy 1/2 cup, 80 mg calcium
• Kale, cooked 1/2 cup, 90 mg calcium
•Calcium Fortified Orange Juice 1 cup, 300 mg calcium
• Canned Salmon w/bones 3 oz, 180 mg
• Fortified Cereal 1 cup, 300 mg
• Soy milk, fortified 1 cup, 400 mg
•Tofu 1 cup, 40 mg
• Almonds 2 oz., 150 mg
•Oysters 3 oz., 80 mg
