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.

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)