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Dairy Products

Did you know the average adult needs 1200 – 1500 mg of calcium and 400 units of Vitamin D daily. Below are a list of nutritional, including non-dairy, and supplemental sources of calcium. If you have any questions consult your doctor.

For more information on Bone Health and Osteoporosis, click here National Osteoporosis Foundation or the Osteoporosis Society of Canada

Calcium:

  • 8 oz. Milk or Soy milk = 300 mg of calcium
  • 8 oz. Yogurt = 300-400 mg of calcium
  • 1 oz. American Cheese = 175 mg of calcium
  • 1 oz. Swiss Cheese = 275 mg of calcium
  • 1 oz. Cheddar Cheese = 200 mg of calcium
  • 1/2 cup Cottage Cheese = 135 mg of calcium
  • 1 cup Ice cream (hardened) = 175 mg of calcium
  • 8 oz. Fortified orange juice = 300 mg of calcium
  • 1/2 cup Broccoli = 50 mg of calcium
  • 1/2 cup Kale = 90 mg of calcium
  • 1/2 cup Collard greens = 175 mg of calcium
  • 3 oz. Tofu = 150 mg of calcium

Calcium and Vitamin D Supplements:

  • Citracal D = 315 mg calcium/200 units Vitamin D
  • Oscal D = 500 mg calcium/125 units Vitamin D
  • Caltrate plus D = 600 mg calcium/200 units Vitamin D
  • Viactiv Chewable = 500 mg calcium/100 units Vitamin D
  • TUMS = 200 – 500 mg calcium (no Vitamin D)
  • Multivitamins vary