Osteoporosis Diet
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Calcium Intake
By far, the most important consideration is to get enough calcium into your body every day. A minimum of 1000 mg a day is recommended going up to 1500 mg a day when needs are high, such as in recovery from fractures, athletics and pregnancy. The chart below provides information on calcium content in various common foods.| Calcium Content of Foods | ||
|---|---|---|
| Foods | Serving Size | mg of Calcium |
| Yogurt, Low Fat | 1 cup | 450 |
| Cheese, Grilled Sandwich | 1 | 371 |
| Cheese, Ricotta | 1/2 cup | 337 |
| Sardines | 7 | 322 |
| Yogurt, Fruit | 1 cup | 315 |
| Cheese, Cheddar | 1 1/2 oz | 305 |
| Milk, Skim or 2% | 1 cup | 300 |
| Orange Juice with Calcium | 1 cup | 300 |
| Soy Beverage with Calcium | 1 cup | 250-300 |
| Cheese, Gruyere | 1 cup | 287 |
| Salmon | 5 oz | 278 |
| Tofu, Firm | 1/2 cup | 240 |
| Cheese, Mozzarella | 1 ounce | 207 |
| Tofu, with Calcium | 1/2 cup | 204 |
| Macaroni and Cheese | 1/2 cup | 179 |
| Waffle, Homemade | 1 | 179 |
| Collard Greens, Frozen/Boiled | 1/2 cup | 179 |
| Ice Cream, Vanilla | 1 cup | 176 |
| English Muffin, Whole Wheat | 1 | 175 |
| Cheese, American | 1 oz | 174 |
| Rhubarb, Cooked | 1/2 cup | 167 |
| Oatmeal, Instant | 3/4 cup | 163 |
| Cottage Cheese, 2% | 1 cup | 163 |
| Rice Beverage with Calcium | 1 cup | 150-300 |
| Pudding Made with Milk | 1/2 cup | 147-160 |
| Custard, Baked | 1/2 cup | 149 |
| Pizza, Cheese | 1 slice | 111-147 |
| Molasses, Blackstrap | 1 Tbsp | 137 |
| Spinach, Cooked or Frozen | 1/2 cup | 122 |
| Tofu, Regular | 1/2 cup | 108 |
| Yogurt, Frozen (Fat Free/Low Fat) | 1/2 cup | 105 |
| Milk, Instant (Dry/Nonfat) | 2 Tbsp | 105 |
| Almonds | 1/4 cup | 94 |
| Broccoli, Cooked or Fresh | 1 cup | 90 |
| Kale, Cooked | 1/2 cup | 90 |
| Sesame Seeds, Dried | 1 Tbsp | 88 |
| Taco, Chicken | 1 | 87 |
| Bok Choy, Cooked or Fresh | 1/2 cup | 80 |
| Mustard Greens, Cooked | 1/2 cup | 75 |
| Bread, White | 2 slices | 70 |
| French Toast | 1 slice | 65 |
| Hot Dog, Turkey | 1 | 58 |
| Orange, Medium | 1 | 52 |
| Halibut, Baked | 3 oz | 51 |
| Fig Bar Cookie | 4 | 40 |
| Bread, Whole Wheat | 2 slices | 40 |
| Cream Cheese | 2 Tbsp | 23 |
| Cream, Half and Half | 1 Tbsp | 16 |
| Chicken Breast, Baked | 3 oz | 14 |
| Apple, Medium | 1 | 10 |
| Pasta, Cooked | 1 cup | 10 |
| Beef, Lean Ground | 3 oz | 9 |
| Banana, Medium | 1 | 7 |
