Calcium and Vitamin D

SOURCES OF CALCIUM

Foods Serving size Calcium (mg)

  • Whole milk 1 cup 290
  • Skim milk 1 cup 350
  • LactAid 100 milk 1 cup 325
  • Calcium fortified LactAid milk 1 cup 500
  • American Processed Cheese 1 ounce 175
  • Cottage Cheese, low fat ½ cup 75
  • Low fat, plain yogurt 1 cup 415
  • Soy or rice milk, fortified 1 cup 300-325
  • Fortified orange juice 1 cup 300-325
  • Tofu, packed with calcium 4 ounces 155
  • Sardines, canned with bones 3 ounces 370
  • Broccoli, cooked, chopped ½ cup 45
  • Kidney or white beans, cooked ½ cup 50

SOURCES OF VITAMIN D

  • Cod liver oil 1 tbsp 1360
  • Salmon, canned, drained 3ounces 649
  • Salmon fresh, cooked 31/2 ounces 360
  • Mackerel fresh, cooked 31/2 ounces 345
  • Tuna, canned in oil 3 ounces 200
  • Sardines, canned in oil 13/4 ounces 250
  • Milk, low fat, 1% 1 cup 100
  • Soy beverage, fortified 1 cup 100
  • Orange juice, fortified with Vit. D 1 cup 100
  • Margarine 1 tbsp. 60
  • Pudding, made with fortified milk ½ cup 50
  • Yogurt, fortified with Vit. D ½ cup 40
  • Egg, whole, raw 1 large 18

DIETARY REFERENCE INTAKE (DRI) FOR CALCIUM

  • AGE Calcium (mg /day)
  • Infants 0-6 months 210
  • 7-12 months 270
  • Males 9-13 years 1300
  • 14-18 years 1300
  • 19-30 years 1000
  • 31-50 years 1000
  • 51-70 years 1200
  • > 70 years 1200
  • Females 9-13 years 1300
  • 14-18 years 1300
  • 19-30 years 1000
  • 31-50 years 1000
  • 51-70 years 1200
  • > 70 years 1200

DIETARY REFERENCE INTAKE (DRI) FOR VITAMIN D

  • Vitamin D (mcgs/day) 
  • Infants 0-6 months 5
  • 7-12 months 5
  • Children 1-3 years 5
  • 4-8 years 5
  • Males 9-13 years 5
  • 14-18 years 5
  • 19-30 years 5
  • 31-50 years 5
  • 51-70 years 10
  • > 70 years 15
  • Females 9-13 years 5
  • 14-18 years 5
  • 19-30 years 5
  • 31-50 years 5
  • 51-70 years 10
  • > 70 Years 15