How Much Calcium Do You Need?
| How much calcium do you need? (National Academy of Sciences) |
|
| Age | Milligrams per day |
| Birth to 6 Mos. | 210 |
| 6 Mos. to 1 year | 270 |
| 1-3 | 500 |
| 4-8 | 800 |
| 9-18 | 1,300 |
| 19-50 | 1,000 |
| 51 and over | 1,200 |
| Foods highest in calcium | |
|
Total cereal: 3/4 cup, 1,000mg (for other cereals, check labels) Sardines: 3 ounces, 370mg Orange juice, calcium fortified: 8 ounces, 350mg Parmesan cheese: 1 ounce, 350mg Milk or yogurt: 1 cup, 300mg Tofu: 1/2 cup processed with calciumsulfate (check label): 258mg Salmon: 3 ounces, canned with bones: 191mg Collard greens: 1/2 cup cooked, 179mg Figs: 5 dried, 135mg Almonds: 1 ounce, 77mg Mustard greens: 1/2 cup cooked, 76mg Navy beans: 1/2 cup cooked, 64 mg Broccoli or kale: 1/2 cup cooked, 47mg |
|
PDF 
