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What's the Problem?
Why are the tween and teen years critical?
How much calcium do kids need?
What are good sources of calcium?
Milk and Calcium
Calcium from Other
Foods
Nutrition Resources

What Can I Do?
What small changes make a big difference?
What if milk is a problem for my kids?
Increasing physical activity for better bone health
Tools for increasing calcium intake

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Calcium from Other Foods

Milk isn't the only way for tweens and teens to get the calcium they need every day. Lots of calcium-rich foods are available to help them get the 1,300 mg of calcium they need every day.

Experts report that the best way to get calcium is by eating calcium-rich foods. But for people who have lactose intolerance or who don’t eat dairy products, foods with calcium added are also an option.

Check the ingredient list for added calcium in:

  • Tofu (with added calcium sulfate)
  • Calcium-fortified orange juice
  • Soy beverages with added calcium
  • Calcium-fortified cereals or breads

Calcium supplements are also an alternative way to get calcium for children and adults who don’t or can’t have milk or milk products.

Calcium-rich Foods
Food - Serving Size - Calories. Amount of Calcium = 100 mg
Plain yogurt, fat-free, serving size 1 cup, has 127 calories and 452 mg of calcium.
Orange juice with added calcium, serving size 8 fluid ounces (1 cup), has 120 calories and 350 mg of calcium.
Fruit yogurt, low-fat, serving size 1 cup, has 232 calories and 345 mg of calcium.
Ricotta cheese, part skim, serving size ½ cup, has 170 calories and 334 mg of calcium.
American cheese, low-fat or fat-free, serving size 2 ounces (about 3 slices), has 188 calories and 312 mg of calcium.
Soybeans, cooked, serving size, 1 cup, has 175 calories and 298 mg of calcium.
Cheddar cheese, low-fat or fat-free, serving size ½ cup, has 114 calories and 204 mg of calcium.
Tofu, firm, with added calcium sulfate, serving size ½ cup, has 97 calories and 204 mg of calcium.
Soy beverage with added calcium, serving size 8 fluid ounces (1 cup), has 106 calories and 200-300 mg of calcium.
Cheese pizza, serving size 1 slice, has 240 calories and 200 mg of calcium.
Broccoli, raw, serving size 1 medium stalk, has 106 calories and 180 mg of calcium. Broccoli, cooked, serving size 1 cup, has 52 calories and 94 mg of calcium.
Bok choy, boiled, serving size 1 cup, has 20 calories and 158 mg of calcium.
Spinach, cooked from frozen, serving size 11/2 cup, has 27 calories and 139 mg of calcium.
Frozen yogurt, softserve vanilla, serving size ½ cup, has 114 calories and 103 mg of calcium.
Macaroni and cheese, serving size 1 cup, has 230 calories and 100 mg of calcium.
Almonds, serving size 1 ounce (22 nuts), has 169 calories and 75 mg of calcium.
Tortilla, flour (7-8 inches), serving size 1 tortilla, has 150 calories and 58 mg of calcium. Tortilla, corn (6 inches), serving size 1 tortilla, has 53 calories and 42 mg of calcium.

 
Last Updated Date: 10/24/2007