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Do you know how much Calcium you take daily? Here is a chart to give you healthy tips on ways to decrease the need for supplementation. After all, the best source of vitamins and nutrients is in our food.
Total the calcium values of the foods at the bottom to determine your daily calcium intake.
|
Description |
Value |
Score |
| Calcium in your diet’s every day basic foods |
172mg |
172mg |
| Centrum or Private Label Store Brand Vitamins |
162mg |
|
| Milk, Whole 1 cup |
291mg |
|
| Milk, Low fat 1 cup |
297mg |
|
| Milk, Chocolate 1 cup |
280mg |
|
| Milk, half & half 1 cup |
254mg |
|
| Milk, evaporated, canned 1 cup |
675mg |
|
| Egg nog commercial 1 cup |
350mg |
|
| Yogurt (varies with flavor) 1 cup |
415mg |
|
| Cheddar Cheese 1 oz |
204mg |
|
| Parmesan Cheese 1 oz |
390mg |
|
| Provolone Cheese 1 oz |
214mg |
|
| Swiss Cheese 1 oz |
214mg |
|
| Almonds 1 cup |
304mg |
|
| Hazelnuts 1 cup |
240mg |
|
| Kale 1 cup |
206mg |
|
| Collards 1 cup |
357mg |
|
| Sardines (canned) 3 oz |
372mg |
|
| Blue Cheese 1 oz |
150mg |
|
| Cottage Cheese 1 cup |
130mg |
|
| Mozzarella Cheese (whole milk) 1 oz |
163mg |
|
| Mozzarella Cheese (part skim) 1 oz |
207mg |
|
| American Cheese 1 oz |
174mg |
|
| Broccoli 1 stalk |
158mg |
|
| Spinach 1 cup |
167mg |
|
| Ice Cream, Regular 1 cup |
176mg |
|
| Ice Cream, soft 1 cup |
237mg |
|
| Egg 1 egg |
28mg |
|
| Cabbage 1 cup |
44mg |
|
| Cream Cheese 1 oz |
23mg |
|
| Beef, Pork, Poultry 3 oz |
10mg |
|
| Apples, Bananas 1 medium |
10mg |
|
| Grapefruit ½ medium |
20mg |
|
| Potatoes 1 medium |
14mg |
|
| Carrots 1 medium |
27mg |
|
| Lettuce ¼ head |
27mg |
|
| Add to get total daily calcium intake |
Total |
|
If your calcium intake is over 1000mg daily, Congratulations!! If it is less than 1000mg, you run
the risk of putting your body in a negative calcium balance. The average woman’s calcium intake is only 550-600mg a day. To correct your calcium imbalance, either change your diet to include more calcium rich foods or supplement your diet with a high potency calcium product recommended by your Medicine Shoppe pharmacist. Your pharmacist will make sure that your calcium dosing will not conflict with your prescription medications. Remember that diet, exercise, lifestyle habits, and prescription medications determine your appropriate dosage. Source: Nutritive Value of Foods U.S. Agriculture’s Consumer and Food Economics Institute.
Tell me how much calcium you take a day by leaving a comment.
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