Depending on your age, gender, and other factors, you should eat 800 to 1500 mg of calcium every day. We also recommend that you take a daily multivitamin, such as Centrum or One-a-Day.
| Food |
Portion |
Calcium (mg) |
Milk
|
| Whole |
8 ounces |
288 |
| Skim |
8 ounces |
302 |
| Yogurt, low fat, fruit flavored |
8 ounces |
314 |
| |
Cheese
|
| American |
1 ounce |
124 |
| Cheddar |
1 ounce |
204 |
| Ricotta, part skim |
½ cup |
337 |
| Ricotta, whole |
½ cup |
257 |
| |
| Ice cream |
1 cup |
176 |
| Ice milk |
1 cup |
176 |
| |
Fish and Shellfish
|
| Sardines, including bones, canned in oil and drained |
4 sardines |
184 |
| Pink salmon, including bones, canned |
3 ounces |
181 |
| Shrimp, canned and drained |
3 ounces |
50
|
| |
Vegetables
|
| Chinese cabbage (bok choy), raw |
1 cup |
74 |
| Broccoli, fresh, cooked |
1 cup |
178 |
| Collards, fresh, cooked |
1 cup |
148 |
| Soybeans, boiled |
1 cup |
175 |
(Source: National Osteoporosis Foundation)