Daily Calcium Requirements & Food Sources
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The following chart depicts the recommended daily allowance for calcium, including food sources. As is concurrent with too much of a good thing, certain risks may be posed when calcium intake is excessive. If you feel that you have symptoms of excessive calcium consumption, please see your doctor for appropriate treatment.
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Calcium - Assists in blood clotting, muscle contraction, nerve transmission, tooth & bone formation. |
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Age |
Recommended Daily Allowance |
Level Considered Safe for Daily Consumption mg |
Food Sources for Calcium |
Symptoms of Excessive Consumption |
Health Notes |
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Infants |
Birth - 6 months |
210 mg |
ask physician |
Non-fat dairy sources tend to contain more calcium skimmed milk, cheese, yogurt, tofu, corn tortillas, kale, Chinese Cabbage. |
Kidney stones, hypercalcemia, milk alkali syndrome, renal insufficiency |
Too little calcium in the diet may lead to Osteoporosis. Both prescription and over-the-counter medications may interact with calcium. |
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7 - 12 months |
270 mg |
ask physician |
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Children |
1 yr - 3 yrs |
500 mg |
2,500 mg |
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4 yrs - 8 yrs |
800 mg |
2,500 mg |
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Males |
9 yrs - 18 yrs |
1,300 mg |
2,500 mg |
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19 yrs - 50 yrs |
1,000 mg |
2,500 mg |
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51 yrs & older |
1,200 mg |
2,500 mg |
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Females |
9 yrs - 18 yrs |
1,300 mg |
2,500 mg |
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19 yrs - 50 yrs |
1,000 mg |
2,500 mg |
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51 yrs & older |
1,200 mg |
2,500 mg |
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Pregnant |
< 18 yrs |
1,300 mg |
2,500 mg |
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19 yrs - 30 yrs |
1,000 mg |
2,500 mg |
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31 yrs - 50 yrs |
1,000 mg |
2,500 mg |
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Lactating |
< 18 yrs |
1,300 mg |
2,500 mg |
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19 yrs& older |
1,000 mg |
2,500 mg |
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Over 99% of daily calcium intake is stored in the bones and teeth where it works to maintain healthy structure. Remaining < 1% is stored in blood, muscles and fluid in-between cells.
What is the function of calcium in the body?
muscle & blood
vessel contraction/expansion
hormone/enzyme secretion
balance body fluids
Best Food Sources for Calcium include:
Low fat, skimmed
and non-fat dairy products such as yogurt, milk, ricotta cheese,
buttermilk, cheese
Examples of Best Calcium Food Sources:
- Calcium-Fortified
Cereals contain from 100-1,000 mg of calcium
- Soy Beverage, Calcium-Fortified - 1 cup contains from 80-500 mg of calcium
- Skimmed Milk - 1 cup contains about 352 mg of calcium
- Whole Milk - 1 cup contains about 290 mg of calcium
- Turnip Greens - 1/2 cup contains about 99 mg of calcium (cooked)
- Chicory - 1/2 cup of chicory contains about 90 mg of calcium (raw)
- Kale - 1/2 cup contains about 90 mg of calcium (cooked)
- Beet Greens - 1/2 cup contains about 82 mg of calcium (cooked)
- Chinese Cabbage - 1/2 cup contains about 74 mg of calcium (raw)
- Soy Beverage, Calcium-Fortified - 1 cup contains from 80-500 mg of calcium
What is considered a serving size?
1
cup of milk, Soy Beverage
1
cup of cereal
1.5
ounces of natural cheese OR 2 ounces of processed cheese
1
cup of yogurt
1/2
cup of kale, turnip greens, Chinese cabbage (raw), chicory (raw),
beet greens
Tips For Meeting Calcium Requirements
Reach for calcium-rich
beverages such as skimmed milk rather than soda
Switch out your regular cereal for calcium-fortified cereal
Sprinkle on the
natural goodness of natural cheese on salads, soups, and sandwiches
Rather than pudding for dessert try mixing a few Tablespoons of
light whipped topping with a cup of skimmed yogurt. Yum!
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