Recommended daily calcium intake and food content table.
From a pamphlet provided by the Oregon Osteoporosis Center, 5050 NE Hoyt St, Ste 651, Portland 97213.
Recommended daily calcium intake:Premenopausal women, menopausal women on estrogen, and men, age 25-65: 1000 mg
Women over ago 50 not on estrogen, pregnant women: 1500 mg
Women and men over age 65: 1500 mg
Best dietary sources of calcium:
| Food |
Portion |
Calcium, mg |
| Nonfat instant dry milk |
1/4 cup |
337 |
| Skim milk |
1 cup |
302 |
| 1% and 2% fat milk |
1 cup |
300 |
| Whole milk |
1 cup |
290 |
| Buttermilk |
1 cup |
285 |
| Vanilla milkshake |
11 oz |
450 |
| Yogurt, plain |
1 cup |
415 |
| Yogurt, fruit-flavored |
1 cup |
345 |
| Frozen yogurt |
4 oz |
160 |
| Sour cream |
4 oz |
130 |
| Ice Cream |
1/2 cup |
88 |
| Cheddar cheese |
1 oz |
204 |
| Swiss cheese |
1 oz |
272 |
| Parmesan |
1/4 cup |
338 |
| Mozzarella, part-skim |
1 oz |
183 |
| Ricotta, part-skim |
1/2 cup |
337 |
| Cottage cheese |
1/2 cup |
63 |
| Sardines (canned w/ bones) |
3 oz |
370 |
| Oysters |
1 cup |
200 |
| Salmon (canned w/ bones) |
3 oz |
165 |
| Bok choy |
1/2 cup |
126 |
| Kale, raw or cooked |
1 cup |
200 |
| Broccoli, cooked |
1/2 cup |
70 |
| Orange |
1 med |
60 |
Supplementing the diet with calcium:
| Calcium carbonate |
Mg. elemental CA per tablet |
| Generic 650 mg tablet |
250 mg |
| OS-Cal 500 mg |
500 mg |
| OS-Cal 250 mg w/ Vit D |
250 mg |
| Nature Made Oyster Shell |
625 mg |
| Tums 500 mg |
200 mg |
| AARP Calcium carbonate 600 mg |
600 mg |
| Calcium phosphate |
|
| Posture 600 mg |
600 mg |
| Calcium citrate |
|
| Citrical 940 mg |
200 mg |
Bone meal and dolomite contain calcium, but there is a danger of toxic mineral contamination. Calcium carbonate is the most practical and economical way to take calcium supplements. Calcium phosphate and calcium citrate are good alternatives for those who have stomach upset or other side effects from calcium carbonate.
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