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A LIST OF CALCIUM-RICH
FOODS AND BEVERAGES
Goal:
Men 1000
to 1200 milligrams a day
Women 1200
to 1500 milligrams a day
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Calcium
Rich: Milk/Dairy Products
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Calcium
Rich: Non-Dairy Products
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Fast
Food Choices
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Food
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Serving
Size
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Calcium*
(In milligrams)
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Food
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Serving
Size
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Calcium*
(In milligrams)
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Food
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Calcium*
(In milligrams)
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Cheddar cheese
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1 oz
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200
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Almonds
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1/2 cup
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180
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Pizza, pan cheese,
1 slice
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315
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Cheese pizza
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1 slice
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100-300
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Bok choy
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1/2 cup
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80
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Pizza, thin-n-crispy,
1 slice
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225
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Cottage cheese
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1/2 cup
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80
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Broccoli, fresh
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1 cup
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180
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Baked potato,
broccoli & cheese
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250
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Cottage cheese,
low
fat
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2 cups
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270
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Collard greens,
frozen
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1/2 cup
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180
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Burrito
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100-145
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Frozen yogurt
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1 cup
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200
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Beet greens
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1/2 cup
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80
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Buttermilk biscuit
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110
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Ice cream
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1/2 cup
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80-100
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Kale
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1/2 cup
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90
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Cheeseburger
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100-200
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Ice cream,
regular
10% fat
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1-1/2 cup
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250
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Milk, soy
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1 cup
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240
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Chef salad
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160-220
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Ice cream,
soft
serve
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1/2 cup
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120
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Navy beans
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1/2 cup
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65
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Egg & cheese
croissant
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140-240
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Macaroni &
cheese
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3/4 cup
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120-270
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Okra
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1/2 cup
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90
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Egg McMuffin
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250
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Milk, 2%
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1 cup
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300
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Okra,
canned
or frozen
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1/2 cup
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80
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Low-fat frozen
yogurt sundae
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200
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Milk, dried
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1 cup, prepared
from 4 Tbls
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290
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Orange or grapefruit
juice, calcium fortified
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1 glass
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350 -400
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Mr Misty Freeze
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300
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Milk, lactose
free
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1 cup
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300
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Ready-to-eat
cereal
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1 cup
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0-300
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Nachos, regular
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300
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Milk,
low-fat
chocolate
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8 oz
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280
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Sardines (approx
7)
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3 oz
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300
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Taco,
Mexican pizza
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400
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Milk,
powdered
non-fat
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1 cup, prepared
from 4 Tbls
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200
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Salmon
(canned
with bones)
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3 oz
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170
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Taco, soft
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180
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Milk, skim
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1 cup
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300
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Soy milk (unfortified)
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1/2 cup
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70
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Vanilla cone,
regular size
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150
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Milk, whole
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1 cup
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290
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Soybeans, dry
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1/2 cup
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88
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Vanilla milk
shake
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280-470
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Milk, whole,
low-fat skim, & fat free
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8 oz
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285-315
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Spinach
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1/2 cup
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120-140
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Mozzarella cheese,
part skim
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1 oz
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180
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Turnip greens
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1/2 cup
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100-125
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Mozzarella cheese,
whole
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1 oz
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150
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Tofu
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1/2 cup
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130
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Parmesan cheese
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1 oz
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330
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Good sources
for those who are allergic to milk or have lactose intolerance.
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Parmesan cheese,
grated
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2 Tbls
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140
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Processed American
cheese
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3 slices
(2 oz)
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340
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New calcium-fortified
products are appearing in stores regularly. Look on labels of products,
like cereals, candies, frozen waffles, canned pastas, breakfast
bars, and cottage cheese for:
*Figures shown
are estimates.
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Pudding, chocolate
prepared with low-fat milk
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1/2 cup
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150
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Ricotta cheese,
part
skim
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1/2 cup
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335
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Swiss cheese
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1 oz
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220
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Yogurt, fruited,
low
fat
|
1 cup
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315
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Yogurt, plain,
low fat
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1 cup
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400
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