A person's daily calcium intake can be calculated based on the number of servings of various foods during the day. Dairy products are a good source of calcium.
|
Dairy Sources |
Serving Size |
Calcium per Serving |
|
whole milk |
1 cup |
288 mg |
|
evaporated whole milk |
0.5 cup |
302 mg |
|
powdered whole milk |
0.5 cup |
252 mg |
|
1% or 2% milk |
1 cup |
300 mg |
|
skim milk |
1 cup |
298 mg |
|
ice cream |
0.5 cup |
110 mg |
|
ice milk |
0.5 cup |
118 mg |
|
yogurt, plain |
1 cup |
415 mg |
|
cheese, cheddar |
1 ounce |
218 mg |
|
cheese foods |
1 ounce |
160 mg |
|
pudding |
0.5 cup |
117 mg |
where:
• 1 ounce (avdp) = 28.35 grams
• 1 cup (fluid) = 8 fluid ounces
• 1 fluid ounce = 29.59 mL
|
Nondairy Sources |
Serving Size |
Calcium per Serving |
|
sardines |
1 ounce |
115 mg |
|
cornbread |
1.5 inch cube |
35 mg |
|
orange |
1 medium |
41 mg |
|
blackberries |
0.75 cup |
32 mg |
|
rhubarb |
1 cup |
96 mg |
|
bean, green or wax |
0.5 cup |
50 mg |
|
broccoli |
0.5 cup |
88 mg |
|
cabbage |
0.5 cup |
49 mg |
|
spinach |
0.5 cup |
93 mg |
|
turnip greens |
0.5 cup |
184 mg |
|
artichokes |
0.5 cup |
51 mg |
|
egg |
1 egg |
27 mg |
|
kale |
0.5 cup |
187 mg |
total daily intake of calcium in mg =
= cumulative SUM((number of servings per day) * (amount of calcium per serving)) for all sources of calcium in diet
Specialty: Nutrition
