Are you getting enough calcium?
Are you getting enough calcium from diet alone? If you're like 80% of American women, you don’t get the amounts of calcium recommended by the Institute of Medicine from food to help maintain healthy bones and an overall healthy body. Use our Calcium Calculator to see if you’re getting the calcium you need every day to enjoy better health throughout your life.
Are you getting enough Calcium?
How Much Do You Need Per Day?
Sex: M F
Pregnant? Y N
Lactating? Y N
Taking HRT? Y N
(Hormone Replacement Therapy)
Complete the questions above to calculate your calcium requirement and click "calculate."
Your Calcium Requirement:
Click a "+" below to add one serving. Be sure to check each of the food categories.
|1 cup plain yogurt, fat free||488||0||0 mg|
|2 oz. low fat American cheese||288||0||0 mg|
|½ cup ricotta cheese, part skim||335||0||0 mg|
|1 cup yogurt w/fruit (low fat or fat free)||372||0||0 mg|
|8 oz. milk (fat free, low fat or whole)||301||0||0 mg|
|1 slice cheese pizza||182||0||0 mg|
|1 oz. Cheddar cheese||204||0||0 mg|
|½ cup macaroni and cheese||46||0||0 mg|
|½ cup low fat cottage cheese||69||0||0 mg|
|½ cup ice cream, soft serve||92||0||0 mg|
|½ cup okra, cooked||40.5||0||0 mg|
|1 cup refried beans||88||0||0 mg|
|1 oz. dried white beans, cooked||161||0||0 mg|
|1 cup collard greens, cooked||266||0||0 mg|
|1 cup baked beans, canned||86||0||0 mg|
|½ cup spinach, raw||123||0||0 mg|
|1 cup broccoli, cooked||43||0||0 mg|
|½ cup soybeans, cooked||131||0||0 mg|
|1 cup black beans, boiled||46||0||0 mg|
|3 medium pancakes||245||0||0 mg|
|1 packet instant oatmeal||100||0||0 mg|
|3 corn tortillas||57||0||0 mg|
|1 oz. dry, roasted almonds||75||0||0 mg|
|8 Brazil nuts||64||0||0 mg|
|38 pistachios, dried||38||0||0 mg|
|1 oz. sunflower seeds, roasted kernels||20||0||0 mg|
|1 slice bread, whole wheat||36||0||0 mg|
|½ cup frozen yogurt, vanilla||52||0||0 mg|
|8 fluid oz. calcium-fortified orange juice||352||0||0 mg|
|1 cup soy milk||368||0||0 mg|
|10 dried figs||140||0||0 mg|
|6 sardines, canned with bones||276||0||0 mg|
|Burrito with beans and cheese||214||0||0 mg|
|3 oz. salmon, canned with bones||181||0||0 mg|
|6 oz. small taco||221||0||0 mg|
|Tums Ultra||400||0||0 mg|
|One-A-Day Women's||450||0||0 mg|
|Citrical Plus D||315||0||0 mg|
|Centrum Silver||220||0||0 mg|
|Centrum (white card)||200||0||0 mg|
Percentage of your daily calcium: 0%
Source: U.S. Department of Agriculture (USDA), 2006
* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
^ Refers to Copper, Magnesium, Manganese and Zinc
^^ A healthy diet that includes calcium along with a lifetime of regular exercise builds and maintains good bone health and may reduce the risk of osteoporosis later in life.
† Per serving; among leading calcium supplement brands.
‡ Compared with original formula.
1 What We Eat in America, NHANES 2005-2006 report by the Centers for Desease Control and Prevention.
++ Caltrate is the #1 selling brand of calcium supplements.
¥ Refers to Zinc, Copper, and Manganese.
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