| How much calcium do I need each day? |
The RDI of calcium for women over 19 years old is about 1,000 mg per day.
For women in menopause, 1,500 mg are recommended daily.
So do you get enough?
In order to answer that question, you need to know how much calcium is in the foods you eat.
Dairy products are a great source of calcium, but they're not the only source. Here's a list so you can figure out just how much calcium you get in a day. If you find that you aren't getting nearly enough, try to add some high-calcium foods into your diet. You can also think about taking calcium supplements.
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MILK
Milk (skim), 8 ounces
Milk (1%), 8 ounces
Milk (whole), 8 ounces
Lowfat chocolate milk, 8 ounces
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mg of calcium
300
290
276
273
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| YOGURT
Nonfat yogurt, 8 ounces
Lowfat yogurt, 8 ounces
Frozen yogurt, 1/2 cup
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CHEESE
Goat cheese (hard), 1 ounce
Part-skim mozzarella, 1 ounce
Cheddar cheese, 1 ounce
Low-fat cottage cheese, 1 cup
Feta cheese, 1 ounce
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mg of calcium
250
200
200
150
140
|
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| FISH
Sardines with bones, 3 ounces
Canned salmon with bones, 3 ounces
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VEGETABLES
Collard greens (frozen, chopped), 1 cup
Turnip greens (cooked, frozen), 1 cup
Okra (cooked), 1 cup
Spinach (cooked, frozen), 1 cup
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mg of calcium
350
250
175
290
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| OTHER
Vegetable lasagna, 1 piece
Calcium-fortified orange juice, 1 cup
Cheese pizza, 2 slices
Chocolate pudding, 1/2 cup
Vanilla ice cream, 1/2 cup
Almonds, 1/2 cup
Soybeans (edamame), 1/2 cup
Tofu, 1/4 block
Chickpeas, 1 cup
Egg, 1 whole (cooked)
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mg of calcium
450
300
225
160
85
160
200
165
100
50
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