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Calcium Rich Foods that reduce certain health risks such as Osteoporosis, Weak Bones, Teeth
Recommended Daily Calcium Intake
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Calcium Rich Foods
When it comes to healthy bones and teeth, reach for these foods that are rich in calcium:
Non-Fat
Yogurt per single serving: 300-460
mg of calcium, depending upon the brand used.
Milk
per 8 ounces: Whole milk contains
about 290 mg of calcium skim milk about 350 mg of calcium 2%
milk about 300 mg of calcium 1% milk about 300 mg of calcium and
buttermilk, about 285 mg of calcium.
Cheese
per single serving: American Cheese
contains about 175 mg of calcium blue cheese about 145 mg of calcium
brick cheese about 190 mg of calcium cheddar cheese about 200 mg
of calcium Colby cheese about 190 mg of calcium feta cheese about
140 mg of calcium gouda cheese about 195 mg of calcium skim
mozzarella cheese about 180 mg of calcium and muenster cheese about
200 mg of calcium.
Tofu:
1 serving of tofu contains about
125 mg of calcium.
Chinese
Cabbage: 1 cup of Chinese Cabbage
contains about 160 mg of calcium.
Kale:
1 cup of Kale contains about 175 mg of calcium.
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Recommended Daily Calcium Intake |
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Age |
Recommended Daily Allowance |
Level Considered Safe for Daily Consumption mg |
Food Sources for Calcium |
Symptoms of Excessive Consumption |
Health Notes |
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Infants |
Birth - 6 months |
210 mg |
no data |
Non-fat dairy sources tend to contain more calcium skim milk, cheese, yogurt, tofu, corn tortillas, kale, Chinese Cabbage. |
Kidney stones, hypercalcemia, milk alkali syndrome, renal insufficiency |
Calcium assists in blood clotting, muscle contraction, nerve transmission, tooth & bone formation. |
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7 - 12 months |
270 mg |
no data |
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Children |
1 yr - 3 yrs |
500 mg |
2,500 mg |
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4 yrs - 8 yrs |
800 mg |
2,500 mg |
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Males |
9 yrs - 13 yrs |
1,300 mg |
2,500 mg |
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14 yrs - 18 yrs |
1,300 mg |
2,500 mg |
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19 yrs - 30 yrs |
1,000 mg |
2,500 mg |
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31 yrs - 50 yrs |
1,000 mg |
2,500 mg |
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51 yrs - 70 yrs |
1,200 mg |
2,500 mg |
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70 + yrs |
1,200 mg |
2,500 mg |
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Females |
9 yrs - 13 yrs |
1,300 mg |
2,500 mg |
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14 yrs - 18 yrs |
1,300 mg |
2,500 mg |
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19 yrs - 30 yrs |
1,000 mg |
2,500 mg |
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31 yrs - 50 yrs |
1,000 mg |
2,500 mg |
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51 yrs - 70 yrs |
1,200 mg |
2,500 mg |
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70 + yrs |
1,200 mg |
2,500 mg |
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Pregnancy |
< 18 yrs |
1,300 mg |
2,500 mg |
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19 yrs - 30 yrs |
1,000 mg |
2,500 mg |
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31 yrs - 50 yrs |
1,000 mg |
2,500 mg |
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Lactation |
< 18 yrs |
1,300 mg |
2,500 mg |
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19 yrs - 30 yrs |
1,000 mg |
2,500 mg |
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31 yrs - 50 yrs |
1,000 mg |
2,500 mg |
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Information based on data from the USDA |
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