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Eat Enough Calcium And a Balanced Diet, Too
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 waffles | 20%DV |
| pancakes (5-inch) | 3 pancakes | 20%DV |
| calcium-fortified cereal | 1 cup | 15%DV |
| calcium-fortified bread | 1 slice | 8%DV |
| corn tortilla | 3 tortillas | 8%DV |
| bread | 1 slice | 4%DV |
Vegetables
| collards | 1/2 cup | 20%DV |
| turnip greens | 2/3 cup | 15%DV |
| kale | 2/3 cup | 10%DV |
| bok choy | 1/2 cup | 10%DV |
| broccoli | 1 stalk | 6%DV |
| carrot | 1 medium carrot | 2%DV |
Fruits calcium-fortified orange juice
| calcium-fortified orange juice | 1 cup | 30%DV |
| dried figs | 2 figs | 6%DV |
| orange | 1 orange | 4%DV |
| kiwi | 2 kiwis | 4%DV |
| strawberries | 8 berries | 2%DV |
Milk Products
| nonfat milk, calcium-fortified | 1 cup | 40%DV |
| yogurt | 1 cup | 35%DV |
| milk, whole, 2%, 1%, skim | 1 cup | 30%DV |
| cheese | 1 ounce | 20%DV |
| cheese spread | 2 Tbsp. | 15%DV |
| pudding | 1/2 cup | 10%DV |
| frozen yogurt | 1/2 cup | 10%DV |
| cottage cheese | 1/2 cup | 6%DV |
Meat and Beans
| calcium-processed tofu | 3 oz. | 60%DV |
| dry-roasted almonds | 1/4 cup | 10%DV |
| scrambled eggs | 2 eggs | 8%DV |
| baked beans with sauce | 1/2 cup | 8%DV |
| black-eyed peas | 1/2 cup | 2%DV |
Fats, Oils and Sweets milk
| chocolate | 1.5-ounce bar | 8%DV |
Mixed Dishes
| cheese pizza(12-inch) | 1/4 pizza | 25%DV |
| macaroni and cheese | 1 cup | 25%DV |
| grilled cheese sandwich | 1 sandwich | 25%DV |
| lasagna | 1 cup | 25%DV |
| soups prepared with milk | 1 cup | 15%DV |
| chili con carne with beans | 1 cup | 10%DV |
| taco with cheese | 1 taco | 10%DV |
| tuna salad sandwich | 1 sandwich | 8%DV |
| chicken noodle soup | 1 cup | 2%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)