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Calcium Factsheet
Recommended calcium intakes for women: • • • 9-18 years: 1,300 mg 19-50 years: 1,000 mg 50+ years: 1,200 mg

Source: Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies

Good food sources of calcium
Source Sardines (1 cup) Yogurt, low-fat (1 cup) Collards (1 cup, boiled) Oatmeal, instant (2 packets) Skim milk (1 cup) Milk, 2% (1 cup) Figs (10 medium, dried) Tofu (1/2 cup) Orange juice, calcium-fortified (1 cup) Soybeans (1 cup, boiled) White beans (1 cup, boiled) Mustard greens (1 cup, boiled) Broccoli (1 cup, boiled) Kale (1 cup, boiled) Chick peas (1 cup, canned) Calcium (mg) 569 447 358 326 306 297 269 258 270 175 161 150 94 94 80 Magnesium (mg) 58 -52 70 --111 118 -148 113 20 38 24 78 Protein (grams) 37 13 4 8 8 8 2.5 10 -22 17 3 4 2 12

Sources: Bowes and Church’s Food Values of Portions Commonly Used by Jean A.T. Pennington; The George Mateljan Foundation for The World's Healthiest Foods (whfoods.org)

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