Calcium in your Diet
January 6, 2011 Leave your thoughtsThe National Osteoporosis Foundation has set the standard total for Calcium at 1200 to 1500 mg daily. That is 4 to 5 – 8 oz glasses of milk every day. Few of us drink that much. Most of us drink a lot less. This is not a problem IF we get our Calcium in other foods.
Your body can absorb only 500-600 mg of Calcium at each meal. Therefore you must spread out your calcium over 3 meals a day. Remember, you should not exceed 1500 mg Calcium daily. Too much Calcium can be bad for kidneys or heart.
Chart of common foods high in Calcium in mg:
(adapted from the USDA website)
Milk (skim to whole) 8oz 300
Milk on cereal (4oz) 150
Yogurt (plain) 4oz 200
Yogurt (plain) 6oz 300
American cheese 1 slice 150
1oz Swiss or Provolone 225
1oz Cheddar or Mozzarella 200
8oz Low-Fat Cottage cheese 200
3oz canned Sardines bone-in 375
1 cup frozen Collard greens 350
1 cup cooked Spinach 275
1cup Black Eyed Peas 210
1 cup cooked Kale or Okra 175
3oz Ocean Perch or Halibut 100
½ cup Ice Cream 75
1oz Almonds 75
1 cup boiled Broccoli 50
16oz Fast Food Shake 375
Double Cheeseburger w bun 300
Double Hamburger w bun 100
Corn Dog 100
Fish Sandwich w Cheese 175
1 slice 14” Pepperoni Pizza 175
Egg Cheese Canadian Bacon
on English Muffin 250
Egg Cheese Bacon Croissant 150
Nutri-Grain Cereal Bar 200
1 serving Total brand Cereal 1000
but you can only absorb 5-600
The full list of 1200 food items is at www.ars.usda.gov/Services
Jay Ginther, MD
2008 / Revised November 2010
Categorised in: Bone Health, Nutrition