15 Calcium The recommended daily intake of calcium is: • 1,000 milligrams for adult men and premenopausal women. • 1,200 milligrams for women after menopause. Excellent 300 mg or more Skim milk, 1 cup Low-fat pudding and custard, 1 cup Calcium-fortified orange juice, 1 cup Yogurt, 1 cup Sardines with bones, 3 oz Collard greens (cooked), 1 cup Milkshake, 1 cup Calcium Food Sources Very Good 200 to 300 mg Low-fat cheese, 1 oz Frozen yogurt, 1 cup Instant breakfast, 1 cup Soup made with milk, 1 cup Ice cream and ice milk, 1 cup Dry nonfat milk, ¼ cup Cheese pizza, 1 slice Lasagna, 1 cup Kale (cooked), 1 cup Macaroni and cheese, 1 cup Salmon with bones, 3 oz Good 100 to 200 mg Dried beans (cooked), 1 cup Tofu, 4 oz Cottage cheese, 1 cup Scalloped potatoes, ½ cup Shrimp, 4 oz Oysters, 4 oz Broccoli, 1 cup Cabbage, 1 cup Spinach, 1 cup Fair 50 to 100 mg Orange, 1 Dried figs, 2 Artichoke, 1 medium Pancakes, 2 Eggs, 2 large Almonds, 1 oz Biscuit, 1 Bran muffin, 1 Tortillas, 2 Additional information on calcium supplements: • Food sources supply other important nutrients in addition to calcium, but if you are not consuming enough calcium, a supplement is an alternative. • Calcium tablets should be taken with meals and in divided dosages to enhance absorption. Taking calcium tablets with milk products also helps absorption. Avoid antacids containing aluminum, which may interfere with calcium utilization. • If you have kidney stones, check with your doctor before taking calcium supplements.
