Recommended Calcium and Vitamin D Intakes
Calcium is necessary for our heart, nerve, and muscle function in addition to proper blood clotting. Studies have shown that low calcium intake throughout one’s life is directly associated with low bone mass and thus a higher incidence of bone fractures. In addition, studies are showing a possible link between a diet deficient in dairy products (thus calcium and vitamin D) and diabetes risk. Despite this information, most people in the U.S. are simply not getting the proper amount of calcium they need for good health.
Recommended Calcium and Vitamin D Intakes
| Age | Calcium (mg) | Vitamin D (ug) |
| Birth – 6 months | 210 | 5 (=200 IU) |
| 7 months – 1 year | 270 | 5 (=200 IU) |
| 1 – 3 years | 500 | 5 (=200 IU) |
| 4 – 8 years | 800 | 5 (=200 IU) |
| 9 – 18 years | 1,300 | 5 (=200 IU) |
| 19 – 50 years | 1,000 | 5 (=200 IU) |
| 50 + years | 1,200 | 10 (=400 IU) |
| >70 years | 1,200 | 15 (=600 IU) |
| Pregnant or Lactating: 18 years or younger 19 – 50 years |
1,300 1,000 |
5 (=200 IU) 5 (=200 IU) |
Calcium-Rich Food Sources
| Food Item | Serving Size | Calcium (mg) |
| Dairy | ||
| Yogurt, plain, low-fat | 1 cup | 415 |
| Milk, skim | 1 cup | 302 |
| Milk, Lactaid | 1 cup | 300 |
| Milk, 1-2% | 1 cup | 300 |
| Milk, whole | 1 cup | 291 |
| Milk, chocolate (2%) | 1 cup | 284 |
| Cheese, swiss | 1 ounce | 272 |
| Cheese, American | 1 ounce | 174 |
| Pudding, chocolate | 1/2 cup | 146 |
| Fruits & Vegetables | ||
| Collard greens, cooked from frozen | 1/2 cup | 179 |
| Turnip greens, cooked from frozen | 1/2 cup | 125 |
| Kale, cooked from frozen | 1/2 cup | 90 |
| \ Orange | 1 medium | 56 |
| Broccoli | 1/2 cup | 47 |
| Celery | 2 stalks | 28 |
| Banana | 1 medium | 7 |
| Grains | ||
| Farina, enriched (instant, cooked) | 1 cup | 100 |
| Cornbread | 2.5×2.5×1.5″ piece | 94 |
| Whole wheat bread | 1 slice | 32 |
| Rice, cooked | 1/2 cup | 10 |
| Meat, Fish, & Beans | ||
| Salmon, canned | 3 ounces | 167 |
| Sardines | 3 medium | 138 |
| Kidney beans, cooked | 1 cup | 50 |
| Tuna salad | 1/2 cup | 20 |
| Chicken, roasted | 3 ounces | 13 |
| Calcium-Fortified Foods | ||
| Tropicana Pure Premium Calcium, | ||
| Vitamin C Orange Juice | 1 cup | 350 |
| Citrus Hill, Minute Maid Orange Juice | 1 cup | 300 |
| Total cereal | 1 cup | 300 |
| Basic 4 cereal | 1 cup | 250 |
| Life cereal | 1 cup | 107 |
| Multi Grain Cheerios | 1 cup | 100 |
| Soy Foods | ||
| Fat-Free Soy Moo | 1 cup | 400 |
| EdenSoy Extra: Original or Vanilla | 1 cup | 200 |
Vitamin D-Rich Food Sources
| Food | Serving Size | Vitamin D (IU) |
| Cod liver oil | 1 Tablespoon | 1,360 |
| Salmon, cooked | 3½ ounces | 360 |
| Mackerel, cooked | 3½ ounces | 345 |
| Tuna fish, canned in oil | 3 ounces | 200 |
| Sardines, canned in oil, drained | 1¾ ounces | 250 |
| Milk, nonfat, reduced fat, and whole, vitamin D fortified | 1 cup | 98 |
| Margarine, fortified | 1 Tablespoon | 60 |
| Pudding, prepared from mix and made with vitamin D fortified milk | ½ cup | 50 |
| Ready-to-eat cereals fortified with 10% of the DV for vitamin D | ¾ cup to 1 cup servings | 40 |
| Egg | 1 whole (vitamin D is found in egg yolk) | 20 |
| Liver, beef, cooked | 3½ ounces | 15 |
| Cheese, Swiss | 1 ounce | 12 |
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