The Food Pyramid
Using the food pyramid guide to help you get enough calcium
The food pyramid is a guide to help you make healthy food choices each day. Start your food choices with plenty of whole grains (bread, cereals, rice, pasta), vegetables and fruit. Add 3 or more servings from the dairy foods and non-dairy alternatives group. Then choose 2 - 3 moderate portions from the protein group. Fats and oils should be used sparingly. For a healthy diet, it is recommended that you select foods labeled fat-free or low fat and use food preparation techniques to lower your fat intake. You can refer to the charts below to find out the approximate calcium content of selected foods in each food group. It is important to know that there are many other calcium-rich foods available in each food group; this is only a partial listing. The actual calcium content of a food may vary depending upon the brand. It is always important to read the nutrition facts on each food label when selecting a product.
Daily Recommended Intake for Calcium
| Age (years) |
Calcium (mg*/day) |
*mg = milligrams
(Dietary Reference Intakes, National Academy of Science, 1997) |
| 1 - 3 |
500 mg |
| 4 - 8 |
800 mg |
| 9 - 18 |
1300 mg |
| 19 - 50 |
1000 mg |
| 51 or older |
1200 mg |
Calcium Content of Selected Foods
Dairy Foods and Non-Dairy Alternatives
(choose lowfat or nonfat) Dairy Foods
| Dairy |
Calcium |
| Instant Breakfast |
1 packet = 500mg |
| Milk, calcium fortifed |
8 ounces = 400mg |
| Frozen yogurt, calcium fortifed |
1/2 cup = 450mg |
| Yogurt |
1 cup = 200-400mg |
| Ricotta cheese |
1/4 cup = 250-300mg |
| Milk, cow's |
8 ounces= 300mg |
| Buttermilk |
8 ounces= 300mg |
Mixed cheese dishes
(1 serving = 1 slice pizza, 1 cup macaroni and cheese or 1 cup lasagna) |
1 serving = 200mg |
| Cheese, sliced or shredded |
1 ounce = 175-270mg |
| Creamed soup, made with milk |
1 cup = 165-190mg |
| Cheese, string |
1 ounce = 150-200mg |
| Cream cheese, fat free |
2 Tablespoons= 150mg |
| Pudding |
1/2 cup = 150mg |
| Cottage cheese, calcium added |
1/2 cup = 120-200mg |
| Frozen yogurt |
1/2 cup = 100-200mg |
| Ice cream, light |
1/2 cup = 80-150mg |
| Ice pop (fudge, yogurt) |
1 = 100mg |
| Cottage cheese |
1/2 cup = 60-100mg |
| Parmesan cheese |
1 Tablespoon = 40-60mg |
| Non-Dairy Alternatives (calcium fortified) |
Calcium |
| Soy yogurt |
6 ounces = 500mg |
| Soy or rice milk, calcium fortifed |
8 ounces = 200-300mg |
| Soy cheese, calcium fortifed |
1 slice = 200mg |
| Sour cream alternative |
1 ounce = 100mg |
Vegetable Group
| Vegetable |
Calcium |
| Vegetable juice, fortifed |
8 ounces = 300mg |
| Amaranth, cooked |
1 cup = 240mg |
| Turnip greens, cooked |
1 cup = 200mg |
| Bok choy, cooked |
1 cup = 160mg |
| Dandelion greens, cooked |
1 cup = 140mg |
| Artichoke, boiled |
1 medium = 135mg |
| Mustard greens, cooked |
1 cup = 105mg |
| Kale, cooked |
1 cup = 100mg |
| Broccoli, cooked |
1 cup = 70mg |
| Broccoli, raw |
1 cup = 40mg |
Bread, Cereal, Rice and Pasta Group
| Food Source |
Calcium |
| Ready-to-eat Cereal, calcium fort. |
1 serving = 100-1000mg |
Hot cereal, calcium fortifed
(with water) |
1 packet = 100-350mg |
| Waffes, calcium fortifed |
2 = 300mg |
| Cheese crackers, calcium fortifed |
1 serving = 100-250mg |
| Pancakes |
1/3 cup batter = 100-200mg |
| Graham crackers, calcium fortifed |
2 = 100mg |
| Bread, calcium fortifed |
1 slice = 50mg |
| Tortilla, flour or corn |
1-6 inch = 45mg |
Fats, Oils and Sweets (use sparingly)
| Food Source |
Calcium |
| Juice Drinks, calcium fortifed (10% juice) |
8 ounces = 100-350mg |
| Cereal bars, highly sweetened, calcium fortifed |
1 bar = 200-250mg |
| Cereal, highly sweetened, calcium fortifed |
1 serving = 100-200mg |
| Milk chocolate granola bars, calcium fortifed |
1 serving = 200mg |
| Molasses, blackstrap |
1 Tablespoon = 170mg |
| Cookies, calcium fortifed |
1 serving = 100mg |
Meats, Poultry, Fish, Dry Beans, Eggs and Nuts Group
| Food Source |
Calcium |
| Sardines, canned with bones |
4 ounces = 350mg |
| Tofu, enriched with calcium |
1/5 block = 300mg |
| Soy nuts, dry roasted |
1/2 cup = 230mg |
| Salmon, canned with bones |
3 ounces = 200mg |
| Cheeseburger |
3 ounce = 100-150mg |
| Tahini |
2 Tablespoons = 130mg |
| Egg substitute |
1/2 cup = 130mg |
| Baked beans |
1 cup = 130mg |
| Soybeans, green, boiled |
1/2 cup = 130mg |
| Other beans, canned |
1/2 cup = 40-60mg |
| Almonds |
1 ounce = 80mg |
| Hummus |
1/2 cup = 60mg |
Fruit Group
| Fruit Source |
Calcium |
| Juice, citrus varieties, calcium fortifed |
8 ounces = 350mg |
| Figs, dried |
5 = 135mg |
| Cherimoya |
1 medium = 125mg |
| Juice, non-citrus varieties, calcium fortifed |
8 ounces = 100-200mg |
| Juice box, calcium fortifed |
8 ounces = 100-200mg |
| Papaya |
1 raw = 75mg |
| Raisins, golden |
2/3 cup = 50mg |
| Orange |
1 medium = 50mg |
(c) Helen Hayes Hospital/NYS Department of Health - 11/03
Calcium information was adapted from the following references:
- Pennington, J. Bowes & Church's Food Values of Portions Commonly Used, 17th ed., 1998
- Manufacturer's Information
| Estimate Your Calcium Intake |
