Preventing Osteoporosis: Meeting Your Calcium Needs - Fairview Health Services
 
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Preventing Osteoporosis: Meeting Your Calcium Needs

Your body needs calcium to build and repair bones. But it can't make calcium on its own. That's why it's important to eat calcium-rich foods. Some foods are naturally rich in calcium. Others have calcium added (fortified). It's best to get calcium from the foods you eat. But if you can't get enough, you may want to take calcium supplements. To meet your daily calcium needs, try the foods listed below.

Daily Calcium Needs

14-18 Years Old: 1,300 mg

19-30 Years Old: 1,000 mg

31-50 Years Old: 1,000 mg

51-70 Years Old: 1,200 mg

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Dairy

Fish & Beans

Other Sources

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Source

 

Calcium (mg)per serving

 

Source

 

Calcium (mg)per serving

 

Source

 

Calcium (mg)per serving

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Low-fat yogurt plain

 

415 mg/8 oz.

 

Sardines, Atlantic, canned, with bones

 

351 mg/3 oz.

 

Oatmeal, instant, fortified

 

215 mg/1 cup

Nonfat milk

 

302 mg/1 cup

 

Salmon, sockeye, canned, with bones

 

239 mg/3 oz.

 

Tofu made with calcium sulfate

 

204 mg/3 oz

Low-fat milk

 

297 mg/1 cup

 

Soybeans, fresh, boiled

 

131 mg/1/2 cup

 

Collards

 

179 mg/1/2 cup

Swiss cheese

 

272 mg/1 oz.

 

White beans, cooked

 

81 mg/1/2 cup

 

English muffin, whole wheat

 

175mg/1 muffin

Cheddar cheese

 

205 mg/1 oz.

 

Navy beans, cooked

 

79 mg/1/2 cup

 

Kale

 

90 mg/1/2 cup

Ice cream strawberry

 

79 mg/1/2 cup

 

 

 

 

 

Orange, navel

 

56 mg/1 medium

Note: Calcium levels may vary depending on brand and size.

 

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