How much calcium do I need?
- The recommended amount of calcium for healthy adults is 1000 to 1200 milligrams
(mg) every day. - You can reach your goal calcium serving for the day by having:
- 3 servings of 300 mg foods + 1 serving of 200 mg foods
- 2 servings of 300 mg foods + 2 servings of 150 mg foods + 1 to 3 serving(s) of
100 mg foods - 1 serving of 300 mg foods + 1 serving of 200 mg foods + 2 servings of 150 mg
foods + 2 to 3 servings of 100 mg foods + 1 to 2 servings of 50 mg foods
| Calcium per serving | Food |
|---|---|
| 300 mg | 1 cup milk (fat-free, low-fat, chocolate, and buttermilk) 1 cup fat-free or low-fat yogurt 1 cup calcium-fortified soy or rice milk 1 cup calcium-fortified orange juice 1/2 ounce low-fat natural cheese (cheddar, mozzarella, or Swiss) ○ 2 oz processed cheese (American) 1 cup ready-to-eat pudding 1 cup macaroni and cheese |
| 200 mg | 3 oz sardines (with soft bones) ○ 1 cup calcium-fortified cereal ○ 1 oz feta or blue cheese 3 oz fish, perch 3 oz canned salmon (with soft bones) |
| 150 mg | 1 slice calcium-fortified bread 1/2 cup tofu (made with calcium) 1 cup cottage cheese 5 dried figs |
| 100 mg | 1/2 cup frozen yogurt or ice cream 1/4 cup almonds 1/2 cup cooked greens (beet greens, turnip greens, kale, collards, spinach) English muffin 1/2 cup soybeans 1/2 cup canned white beans 1 packet instant, fortified oatmeal 2 Tbsp parmesan |
| 50 mg | 1 medium orange 1/2 cup cooked broccoli 1/2 cup canned white beans 1/2 cup dried beans and peas 1 medium baked sweet potato |
| Meal | Food |
|---|---|
| Breakfast | 1/2 cup milk (150 mg) 1 English muffin (100 mg) 2 Tbsp peanut butter (14 mg) |
| Snack | 1 medium orange (50 mg) |
| Lunch | 1 sandwich made with: ○ 2 slices calcium-fortified bread (300 mg) ○ 3.5 ounces white turkey deli meat (16 mg) ○ Iceberg lettuce, tomato, onion 1/4 cup almonds (100 mg) |
| Snack | 1 cup cottage cheese (150 mg) 1/4 cup pineapple (5 mg) |
| Dinner | 3.5 ounces baked skinless chicken (6 mg) 1/2 cup cooked broccoli (50 mg) 2 Tbsp parmesan cheese (100 mg) 1 medium baked sweet potato (50 mg) |
| Total | 1,091 mg calcium |