|
 
re you getting the recommended daily amount (RDA) of calcium from
food and food supplements? Most Americans—women, in particular—are
not. The current RDA goal is 1,000 milligrams (mg) a day for adults—and
from 1,200 to 1,500 mg for women over 50 and men over 65.
If you think of milk and other dairy products as your primary food
source for calcium, you may be surprised to hear that most of us
get about half of our calcium from nondairy sources. Here are the
top 20 food sources for calcium:
| FOOD
GROUP |
CALCIUM
(MG) |
FOOD
GROUP |
CALCIUM
(MG) |
| Yogurt,
plain, nonfat, 1 cup |
450 |
Turnip
greens, cooked, 1 cup |
200 |
| Sardines
with bones, 3 ounces |
370 |
White
beans, canned, 1 cup |
190 |
| Orange
juice, calcium fortified |
300-350 |
Ice
milk or ice cream, 1 cup |
175 |
| Yogurt,
fruit-flavored, 1 cup |
300 |
Oatmeal,
fortified, 1 packet |
165 |
| Milk,
1 cup |
300 |
Cottage
cheese, 1 cup |
150 |
| Swiss
cheese, 1 ounce |
270 |
Soybeans,
cooked, 1/2 cup |
130 |
| Salmon,
with bones, 3 ounces |
225 |
Tofu,
2 ounces (some types) |
115 |
| Collard
greens, 1 cup |
225 |
Kale,
cooked, 1 cup |
95 |
| Cheddar
cheese, 1 ounce |
205 |
Almonds,
1 ounce |
70 |
Broccoli,
cooked, 1 cup
|
70 |
Bread,
1 slice |
20-40 |
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|
© 2009 Work & Family Life