Men's Health

How Much Calcium Do I Need?

 Healthy adults between the ages of 19 and 50 should aim for 1000 milligrams (mg) of calcium per day.

  • Older adults (especially after menopause) need more calcium because bones lose calcium as we age.
  • After age 50, healthy adults should get 1,200 mg of calcium per day.

Food Sources of Calcium

300 mg Calcium per Serving

  • 1 cup milk (fat-free, low-fat, chocolate, and buttermilk)
  • 1 cup nonfat or low-fat yogurt
  • 1 cup calcium-fortified soy milk or rice milk
  • 1 cup calcium-fortified orange juice
  • 1½ oz low-fat natural cheese (such as cheddar, mozzarella, or Swiss)
  • 2 oz processed cheese (such as American)
  • 1 cup ready-to-eat pudding
  • 1 cup macaroni and cheese

200 mg Calcium per Serving

  • 3 oz canned salmon (with soft bones)
  • 3 oz sardines (with soft bones)
  • 1 cup calcium-fortified cereal
  • 1 oz feta cheese

150 mg Calcium per Serving

  • 1 cup cottage cheese
  • ½ cup tofu (made with calcium)
  • 1 slice of calcium-fortified bread

100 mg Calcium per Serving

  • ½ cup frozen yogurt or ice cream
  • ÂĽ cup almonds
  • ½ cup cooked greens (beet greens, turnip greens, kale, collards, spinach)
  • 1 English muffin
  • ½ cup soybeans

50 mg Calcium per Serving

  • 1 medium orange
  • ½ cup cooked broccoli
  • ½ cup canned white beans
  • 1 medium baked sweet potato

Academy of Nutrition and Dietetics-Nutrition Care Manual-2022

If you’re not getting enough calcium from foods, some people may consider choosing dietary supplements to help fill in the gap for nutrient needs they may be unable to meet through their daily food intake.

Come to Millers and celebrate Women’s Health Month on May 25 to learn more about the role nutrition plays on Women’s skin and bones. Check out our website throughout the month of May as we continue to educate our community about the Women’s Health Series.

This information is for educational purposes only. Millers of Wycoff does not claim to cure any cause, condition or disease. Please check with your health care practitioner, especially if you have a medical condition, before starting or making changes to any diet, exercise, or lifestyle program.

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