Are you making the calcium connection?
Fill in the number of servings you get from each of these foods over one day. The calculator will automatically multiply the total servings in each group by the milligrams of calcium in each serving. Then it will add up the final numbers to give you your day’s total calcium intake.
400 Mg Group # of servings
8 ounces of yogurt without added fruit
½ cup evaporated skim milk
½ cup dry milk powder
Add up total servings from group 1. x 400 = mg calcium
300 Mg Group # of servings
8 ounces of milk (any kind)
8 ounces of fruited yogurt
8 ounces of calcium-fortified orange juice
¼ cup parmesan cheese
½ cup part-skim ricotta cheese
1 ounce Swiss or Gruyere cheese
½ cup calcium-treated tofu
3 ounces canned sardines w/bones
Add up total servings from group 2. x 300 = mg calcium
200 Mg Group # of servings
1 ounce natural cheese
Add up total servings from group 3. x 200 = mg calcium
150 Mg Group # of servings
1 packet of instant oatmeal
½ cup pudding, custard, flan
½ cup cooked collards
3 ounces pink canned salmon w/bones
Add up total servings from group 4. x 150 = mg calcium
100 Mg Group # of servings
1 ounce nonfat cream cheese
½ cup turnip greens, bok choy
1 ounce almonds
½ cup cottage cheese
½ cup ice cream, ice milk, frozen yogurt
½ cup white beans
1 serving of most calcium-fortified cereals
Add up total servings from group 5. x 100 = mg calcium
50 Mg Group # of servings
½ cup broccoli
½ cup kale, mustard greens
½ cup most dried beans
1 medium corn tortilla
1 medium orange
1 tablespoon dry milk
Add up total servings from group 6. x 50 = mg calcium
Now add up your total mg of calcium from each group for your day’s total.
Add in calcium from supplements and compare your total to your recommended intake.
TOTAL