Calcium Rich Foods & Recommended Daily Calcium Intake
Diet & Weight Loss Tips, Diet Advice, Diet Article
Calcium Rich Foods that reduce certain health risks such as Osteoporosis, Weak Bones, Teeth
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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