Primary Care

Purpose

To promote development and maintenance of strong bones
and teeth.

Description

A calcium-rich diet should include a variety of calcium-rich foods at meals and snacks in order to meet calcium requirements, which are based on the age of the individual. Most adult women need between 1000-1500 mg of calcium per day.

Indications for Use

The calcium-rich diet can be used for individuals with inadequate calcium intake and for individuals at risk for osteoporosis.

Calcium Content of Common Foods

Milk products are primary sources of calcium, especially for children and adolescents. Other nondairy calcium sources include some deep-green leafy vegetables, fish with edible bones, tofu made with calcium, legumes and certain foods that may be fortified with calcium, such as orange juice and some soy beverages. Since milk products are the most common sources of calcium in the diet, meals must be carefully planned if milk products are restricted due to a dislike, allergy or vegetarianism.

Most individuals who are lactose intolerant are able to consume dairy products that are low in lactose, such as firm cheese and yogurt. Some individuals may also be able to tolerate 2 cups of milk daily when consumed with a meal and spaced throughout the day.

Food

Serving Size

Calcium (mg)

Yogurt, plain, nonfat

1 cup

450

Yogurt, plain, low-fat

1 cup

15

Yogurt, fruit

1 cup

315

Milk, fat-free

1 cup

300

Milk, reduced-fat

1 cup

295

Milk, whole

1 cup

290

Chocolate milk, low- or reduced-fat

1 cup

285

Calcium-fortified soy beverage

1 cup

250-300

Swiss cheese

1 oz

270

Tofu, processed with calcium sulfate

1 cup

260

Calcium-fortified orange juice

1 cup

308-344

Cheese Pizza

1/8 of 15-in pizza

220

Cheddar Cheese

1 oz

205

Salmon, canned with edible bones

3 oz

205

Mozzarella cheese, part skim

1 oz

85

Macaroni and cheese, baked

1/2 cup

180

Blackstrap molasses

1 tbsp

170

Pudding

1/2 cup

15

Frozen yogurt

1/2 cup

105

Sardines, with edible bones

1 oz

90

Ice cream

1/2 cup

85

Dried figs

3

80

Cottage cheese

1/2 cup

75

Tempeh

1/2 cup

75

Parmesan cheese

1 tbsp

70

Milk-chocolate bar

1 oz

70

Orange

1 medium

50

Broccoli, raw

1/2 cup

45

Anchovies, with edible bones

5

45

Tortilla, made from
lime-processed corn

1

45

Pinto beans

1/2 cup

40

Rutabaga

1/2 cup

35

Cream cheese

2 tbsp

25

Lettuce greens

1/2 cup

10

Tuna, canned

3 oz

10