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

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