Eat Enough Calcium And a Balanced Diet, Too

October 14, 2011

To get enough calcium for growing bones, each day you need to eat foods whose %Daily Value for calcium adds up to 120 percent. Because the amount of calcium in foods can vary, read the food label check the %DV for calcium in what you eat.

To get enough calcium for growing bones, each day you need to eat foods whose %Daily Value for calcium adds up to 120 percent. Because the amount of calcium in foods can vary, read the food label check the %DV for calcium in what you eat.

So your body will have all the other nutrients it needs, too, be sure to eat the recommended number of servings from the food groups that make up the Food Guide Pyramid:

  • Grain Products Group: 6-11 servings
  • Vegetables Group: 3-5 servings
  • Fruits Group: 2-4 servings
  • Milk Products Group: 2-3 servings
  • Meat and Bean Group: 2-3 servings
  • Fats, Oils, and Sweets: Use sparingly


As shown in the tables below, each group includes foods that provide calcium. The food examples
are listed by their serving size and %DV for calcium.

 

Grain Products

 

waffles (4-inch square)2 waffles20%DV
pancakes (5-inch)3 pancakes20%DV
calcium-fortified cereal1 cup15%DV
calcium-fortified bread1 slice8%DV
corn tortilla3 tortillas8%DV
bread1 slice4%DV

Vegetables

 

collards1/2 cup20%DV
turnip greens2/3 cup15%DV
kale2/3 cup10%DV
bok choy1/2 cup10%DV
broccoli1 stalk6%DV
carrot1 medium carrot2%DV

Fruits calcium-fortified orange juice

 

calcium-fortified orange juice1 cup30%DV
dried figs2 figs6%DV
orange1 orange4%DV
kiwi2 kiwis4%DV
strawberries8 berries2%DV

Milk Products

 

nonfat milk, calcium-fortified1 cup40%DV
yogurt1 cup35%DV
milk, whole, 2%, 1%, skim1 cup30%DV
cheese1 ounce20%DV
cheese spread2 Tbsp.15%DV
pudding1/2 cup10%DV
frozen yogurt1/2 cup10%DV
cottage cheese1/2 cup6%DV

Meat and Beans

 

calcium-processed tofu3 oz.60%DV
dry-roasted almonds1/4 cup10%DV
scrambled eggs2 eggs8%DV
baked beans with sauce1/2 cup8%DV
black-eyed peas1/2 cup2%DV

Fats, Oils and Sweets milk

 

chocolate1.5-ounce bar8%DV

Mixed Dishes

 

cheese pizza(12-inch)1/4 pizza25%DV
macaroni and cheese1 cup25%DV
grilled cheese sandwich1 sandwich25%DV
lasagna1 cup25%DV
soups prepared with milk1 cup15%DV
chili con carne with beans1 cup10%DV
taco with cheese1 taco10%DV
tuna salad sandwich1 sandwich8%DV
chicken noodle soup1 cup2%DV

References:

(Source: "Calcium! Do You Get It?" pilot education program funded by FDA's Office of Women's Health)

Want More Information?

Dairy Council of California
1101 National Drive, Suite B
Sacramento, CA 95834
http://www.dairycouncilofca.org/

National Osteoporosis Foundation
P.O. Box 96616
Washington, DC 20077-7456
http://www.nof.org/Osteoporosis and Related Bone Diseases~National Resource Center
(1-800) 624-BONE
TDD: (202) 223-0344

FDA Consumer magazine (September-October 1997)