Calcium: Build your bones the tasty way
Your bones and teeth are made of a mineral called calcium. Calcium is stored in your bones and helps
to keep them strong. Your blood also needs calcium, so it can do many jobs such as help your heart beat
steadily. The calcium in your blood comes from either the foods you eat or the calcium that is stored in
your bones.
If you do not eat enough calcium, your blood has to take it from your bones. If this happens for a long
time, your bones become thin and weak—a condition called osteopenia. If your blood keeps taking calcium from your bones for a very long time, you can get osteoporosis. With this disease, bones become
so weak that they break easily and in some cases the spine will curve. Some treatments for cancer and
HIV can also weaken bones. For this reason, patients should get plenty of calcium.
Kids and teenagers must get enough calcium, because almost half the calcium you have in your adult
bones is stored there before you are 18 years old. As you get older, your bones need more calcium.
Age
Calcium needs (mg/day)
0 to 6 months
210
6 months to 1 year
270
1 to 3 years
500
4 to 8 years
800
9 to 18 years
1,300
19 to 50 years
1,000
51+ years
1,200
Vitamin D is also important for bones. It works with calcium to keep bones strong. Vitamin D is in many
of the foods that contain calcium and in some fish and fish oils. However, the best source of vitamin D is
sunlight. If you wear a heavy sunscreen (SPF 15 or higher) or do not spend much time outside, then you
need to include good sources of vitamin D in your diet. You should strive for 200 IU of Vitamin D daily.
Food
Serving size* Vitamin D (IU)
Cod Liver Oil
1 Tbsp.
1,360
Salmon, cooked
3.5 oz
360
Mackerel, cooked
3.5 oz
345
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Tuna fish, canned in oil
3 oz
200
Sardines, canned in oil, drained
1.75 oz
250
Milk, nonfat, reduced fat, and while, Vitamin D
1 cup
98
Margarine, fortified
1 Tbsp.
60
Egg (vitamin D is found in egg yolk)
1 whole
20
Cheese, Swiss
1 oz
12
The good news is that many foods contain a lot of calcium. The better news is that they taste great!
Dairy foods are the most common source of calcium. But many other foods you enjoy eating can also
help you meet your body’s daily calcium need. Look at the labels on foods to see how much calcium
they contain. Many foods are calcium fortified. These are good choices.
My body needs _______________________mg. of calcium per day.
My supplement is ____________________; it contains _______________mg. of calcium.
Therefore, I need to get _________________ mg. of calcium every day from the foods that I eat.
Food
Serving size*
Calcium (mg)
Milk (regular or flavored)
8 oz
300
Cheese (Swiss, cheddar or mozzarella)
1 oz
200–300
Yogurt
8 oz
250
Frozen yogurt or ice cream
4 oz
100
Cottage cheese
4 oz
70
Calcium-fortified soy milk
8 oz
200–300
Soybeans
4 oz
125
Dairy
Beans, peas and nuts
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Tofu (with calcium)
2 oz
100
White beans
4 oz
100
Almonds
1 oz
90
Baked beans
4 oz
75
Chickpeas (or garbanzo beans)
4 oz
40
Spinach (cooked)
4 oz
100
Green Leafy Vegetables (cooked)
Collards, kale, mustard greens
Broccoli (cooked)
4 oz
50
4 oz
25
Carrots (cooked)
4 oz
25
Calcium-fortified orange juice
8 oz
200–300
Dried figs
10
270
Papaya
1†
75
Orange
1†
50
Prunes
10
45
Dried dates
10
27
Raisins
3 oz
25
Clams
3 oz
290
Canned salmon (with bones)
3 oz
180
Vegetables
Fruit
Seafood
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Sardines
2
120
Calcium-fortified waffles
2
300
Breakfast cereal bar
1
200
Calcium-fortified cereal
8 oz
100-200
Calcium-fortified bread
1 slice
160
Graham crackers
2 sheets
150
Tortilla (flour or corn)
1
45
Grains
*Unit conversions: 8 ounces (oz) = 1 cup; 4 oz = 1/2 cup; 3 oz = 1/3 cup; 2 oz = 1/4 cup; 1 oz = 2 tablespoons
†A medium-sized piece of fruit
Calcium-rich snacks and meals
The following are some great meals and snacks for building strong bones.
•
Cheese and crackers
•
Cooked broccoli with cheese sauce
•
Raw broccoli dipped in plain fat-free yogurt or light ranch dressing
•
Grilled cheese sandwich and tomato soup made with milk
•
Yogurt topped with chopped dried fruit or almonds
•
Nachos
•
Cheese quesadilla
•
Macaroni and cheese
•
Pizza
•
Smoothies made with milk, soy milk, tofu, or yogurt and fruit
•
Calcium-fortified waffles with peanut butter
•
Low-fat frozen yogurt topped with dried fruit
•
Collard greens cooked in chicken stock
•
Bean dip made with white beans
•
Pudding made with skim milk
•
Cream cheese with chopped figs spread on half of a bagel
Adapted with permission from St. Jude Children’s Research Hospital. Revised 12/04
UC Davis Cancer Center 12/06
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