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Osteoporosis
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Recommended Calcium Intake |
| Infants |
mg/day |
| 0 to 6 months |
210 |
| 6 to 12 months |
270 |
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| Children and Adolescents |
| 1 through 3 years |
500 |
| 4 through 8 years |
800 |
| 9 through 13 years |
1,300 |
| 14 through 18 years |
1,300 |
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| Adult Women and Men |
| 19 through 50 years |
1,000 |
| Over 50 years |
1,200 |
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| Pregnant and Lactating Women |
| Less than 18 years |
1,300 |
| 19 through 50 years |
1,000 |
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Suggested Food Sources for Calcium1 |
| Food |
Serving Size |
Calcium (mg.) |
Calories |
Fat calories |
Fat grams2 |
| Yogurt, nonfat, plain |
8 oz. |
452 |
127 |
0 |
0 |
| Yogurt, low-fat, plain |
8 oz. |
415 |
144 |
36 |
0 |
| Milk, nonfat |
1 cup |
302 |
86 |
0 |
0 |
| Milk, 1% low-fat |
1 cup |
300 |
102 |
27 |
3 |
| Milk, whole |
1 cup |
291 |
150 |
72 |
8 |
| Swiss cheese |
1 oz. |
272 |
107 |
72 |
8 |
| Cheddar cheese |
1 oz. |
204 |
114 |
81 |
9 |
| American process cheese |
1 oz. |
163 |
93 |
63 |
7 |
| Frozen yogurt, low-fat, vanilla with fruit |
1/2 cup |
154 |
102 |
9 |
1 |
| Sardines, in oil, drained with bones |
2 oz. |
217 |
118 |
54 |
6 |
| Salmon, pink, canned, with bones |
2 oz. |
122 |
79 |
27 |
3 |
| Tofu3, raw, firm |
1/2 cup |
258 |
183 |
99 |
11 |
| Collards, frozen, cooked |
1/2 cup |
179 |
31 |
0 |
0 |
| Salmon, pink, canned, with bones |
2 oz. |
122 |
79 |
27 |
3 |
| Tofu3, raw, firm |
1/2 cup |
258 |
183 |
99 |
11 |
| Collards, frozen, cooked |
1/2 cup |
179 |
31 |
0 |
0 |
| Broccoli, boiled |
1/2 cup |
89 |
23 |
0 |
0 |
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1. Adapted from information provided by the National Osteoporosis Foundation.
2. One gram of fat has 9 calories.
3. Some tofu is prepared with magnesium salts, not calcium; check the label.
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