Getting Enough Calcium? Easy Guidelines for Meeting Your Daily QuotaOverview | Studies | Immune System | Calcium Needs
Calcium Quota | Protein | Yogurt Top Ten
Calcium is critical for bone growth, development, and maintenance at every age and stage of life. A daily diet rich in dairy foods makes it easy to get adequate amounts of calcium. But how much is enough?
The following guidelines issued by the National Academy of Sciences (NAS) and endorsed by the American Medical Association indicate adequate calcium intake by age group.
Dietary Reference Intakes
1-3 |
500mg |
4-8 |
800mg |
9-18 |
1,300mg |
19-50 |
1,000mg |
51+ |
1,200mg |
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When purchasing food products, read the Nutrition Facts panel on the side or back of the products' packages. Calcium is listed as a percent daily value based on a 2000-calorie diet to help consumers keep tabs on their daily calcium intake. The fact is, while calcium is an essential part of any balanced diet and is found in a wide variety of foods, most people just don't get enough calcium each day. Use the following chart to ensure you're meeting your daily calcium quota:
Quick-Read Equivalency Chart
Live & Active Culture Yogurt (plain) |
One cup |
450 mg |
Calcium-fortified Orange Juice |
One cup |
300 mg |
Milk, (nonfat) |
One cup |
300 mg |
Chocolate milk 1% |
One cup |
285 mg |
Swiss Cheese |
One ounce |
270 mg |
Cheddar cheese |
One ounce |
205 mg |
Salmon (edible with bones) |
3 ounces |
180 mg |
Frozen yogurt |
1/2 cup |
155 mg |
Turnip greens, cooked |
1/2 cup |
125 mg |
Dried figs |
3 |
80 mg |
Broccoli, cooked |
1/2 cup |
35 mg |
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