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Pain Relief : Osteoporosis Last Updated: Oct 6, 2009 - 12:07:30 PM

Calcium Intake Tools
By nih.gov
Jul 23, 2006 - 1:59:00 PM

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Bone Health and Osteoporosis: A Report of the Surgeon General highlighted calcium’s major contributions to bone health regardless of an individual’s age. Yet most Americans do not get the recommended amounts of calcium they need every day to promote strong bones. The following tools were excerpted from the Surgeon General’s report in an effort to help individuals achieve their daily calcium goals.

  • "Your Body Needs Calcium" ?an age-based chart that reminds us of how much calcium we and our family members need each day.
  • "Calcium Calculator" ?a list of common foods and the amount of calcium they contain. This tool also includes a scoring system to help keep track of your daily calcium intake.
  • "A Guide to Calculate Calcium Intake" ?a guide on how to compare your daily calcium intake to the recommended amounts.
  • "How to Use the Nutrition Facts Panel on Food Labels for Calcium" ?a tool to help you read a nutrition label and identify foods that are high in calcium.

Bone Up on Your Diet

Calcium

To keep your bones strong, eat foods rich in calcium. Some people have trouble digesting the lactose found in milk and other dairy foods, including cheese and yogurt. Most supermarkets sell lactose-reduced dairy foods. Many nondairy foods are also calcium-rich.

Your body needs calcium.

If this is your age, then you need this much calcium each day (mg).
0 to 6 months 210
6 to 12 months 270
1 to 3 years 500
4 to 8 years 800
9 to 18 years 1,300
18 to 50 years 1,000
Over 50 years 1,200

(A cup of milk or fortified orange juice has about 300 mg of calcium)

Excerpted from U.S. Department of Health and Human Services. The 2004 Surgeon General’s Report on Bone Health and Osteoporosis: What It Means to You. U.S. Department of Health and Human Services, Office of the Surgeon General, 2004, page 12.

Calcium Calculator

Help your bones. Choose foods that are high in calcium. Here are some examples.

Food
Calcium (mg)
Points
Fortified oatmeal, 1 packet
350
3
Sardines, canned in oil, with edible bones, 3 oz.
324
3
Cheddar cheese, 1?oz. shredded
306
3
Milk, nonfat, 1 cup
302
3
Milkshake, 1 cup
300
3
Yogurt, plain, low-fat, 1 cup
300
3
Soybeans, cooked, 1 cup
261
3
Tofu, firm, with calcium, ?cup
204
2
Orange juice, fortified with calcium, 6 oz.
200-260 (varies)
2-3
Salmon, canned, with edible bones, 3 oz.
181
2
Pudding, instant, (chocolate, banana, etc.) made with 2% milk, ?cup
153
2
Baked beans, 1 cup
142
1
Cottage cheese, 1% milk fat, 1 cup
138
1
Spaghetti, lasagna, 1 cup
125
1
Frozen yogurt, vanilla, soft-serve, ?cup
103
1
Ready-to-eat cereal, fortified with calcium, 1 cup
100-1000 (varies)
1-10
Cheese pizza, 1 slice
100
1
Fortified waffles, 2
100
1
Turnip greens, boiled, ?cup
99
1
Broccoli, raw, 1 cup
90
1
Ice cream, vanilla, ?cup
85
1
Soy or rice milk, fortified with calcium, 1 cup
80-500 (varies)
1-5
Your
total
today 		 

Points Needed:
Age Points
babies/toddlers (ages 0-3) need 2-5
children (ages 4-8) need 8
teens need 13
adults under 50 need 10
adults over 50 need 12

Fast Fact: Lack of calcium has been singled out as a major public health concern because it is critically important to bone health. The average American consumes far less than the amount recommended.

Excerpted from U.S. Department of Health and Human Services. The 2004 Surgeon General’s Report on Bone Health and Osteoporosis: What It Means to You. U.S. Department of Health and Human Services, Office of the Surgeon General, 2004, page 13.

A Guide to Calculate Calcium Intake

As shown in Figure 6-4 of Chapter 6, most Americans above age 9 on average do not consume recommended levels of calcium. The following guide allows an adult to compare a rough estimate of his or her intake of calcium to the recommended amounts:

  • Start by writing down the following amount:
    • 290 if you are a female, regardless of age, or male age 60 or older
    • 370 if you are a male under age 60

This is the average amount of calcium that most people eat from non-calcium rich food sources (Cook and Friday 2003, Wright et al. 2003, Weinberg et al. 2004).

  • Add 300 mg for each 8-ounce serving of milk or the equivalent serving of other calcium-rich foods (e.g., yogurt, cheese).
  • For those taking a calcium supplement or a multi-vitamin containing calcium, add the amount of calcium from that source:
    • Check the supplement label for the amount of calcium per supplement dose.
    • Multiply the amount per supplement dose times the number of doses taken per day.
    • Add the amount from supplements to the base amount and the amount from calcium-rich foods.
  • Compare this rough estimate of total calcium intake to the recommended levels shown in Table 7-1. Individuals should try to meet their recommended level of calcium on most days.
  • A useful calcium calculator for children can be found at: http://www.cdc.gov/powerfulbones/parents/toolbox/calculator.html

Excerpted from U.S. Department of Health and Human Services. Bone Health and Osteoporosis: A Report of the Surgeon General. Rockville, MD: U.S. Department of Health and Human Services, Office of the Surgeon General, 2004, page 163.

This graphic is standard nutrition label. Its message is that the nutrition facts panel on food labels can help individuals choose foods high in calcium. To convert the % daily value (DV) for calcium into milligrams (mg) multiply by 10 or add a 0. As an example, a container of yogurt might list 30% DV for calcium. To convert this to milligrams, multiply by 10 or add a 0, which equals 300 mg of calcium for the serving size of one cup of yogurt. A food with 20% DV or more contributes a lot of calcium to the daily total, while one with 5% DV or less contributes a little.

Excerpted from U.S. Department of Health and Human Services. Bone Health and Osteoporosis: A Report of the Surgeon General. Rockville, MD: U.S. Department of Health and Human Services, Office of the Surgeon General, 2004, page 163.

National Institutes of Health Osteoporosis and Related Bone Diseases ~ National Resource Center
2 AMS Circle, Bethesda, MD 20892-3676
Tel: 800-624-BONE or 202-223-0344
Fax: 202-293-2356
TTY: 202-466-4315
E-mail: NIAMSBoneInfo@mail.nih.gov

The NIH Osteoporosis and Related Bone Diseases ~ National Resource Center is supported by the National Institute of Arthritis and Musculoskeletal and Skin Diseases with contributions from the National Institute of Child Health and Human Development, National Institute of Dental and Craniofacial Research, National Institute of Diabetes and Digestive and Kidney Diseases, NIH Office of Research on Women's Health, DHHS Office on Women's Health, and National Institute on Aging.

The National Institutes of Health (NIH) is a component of the U.S. Department of Health and Human Services (DHHS).

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