North Shore Pediatrics
Educational Library

Calcium Counter
Estimating Your Daily Calcium Intake

The Sports Medicine Institute for Young Athletes recommends at least 1,300 mg of elemental calcium and 400 IU of vitamin D every day.

Glasses of Milk (8 oz.) ______ x 300 mg = ______ mg
Servings of Yogurt (8 oz.) ______ x 300 mg = ______ mg
Ounces of Cheese ______ x 200 mg = ______ mg
Orange Juice with Calcium (8 oz.) ______ x 300 mg = ______ mg
General Diet (excluding sources above) = 250 mg
Additional Calcium Supplements = ______ mg
Your Daily Elemental Calcium Intake = ______ mg

 

 

 

 

 


Type/Brand Name Elemental Calcium (mg)
Calcium Carbonate
Tums/Tums EX
Tums Ultra/Tums 500
Alka Mints
Caltrate 600
Caltrate 600+D

Os-Cal 500
Os-Cal D

Viactiv

200 or 300
400 or 500
340
600
600 mg/400 IU
Vitamin D
500
500 mg/200 IU
Vitamin D
500 mg/100 IU
Vitamin D
Calcium Citrate
Citracal
Citracal Liquitab
Citracal

200
500
315 mg/200 IU
Vitamin D

 

 

 

 

 

 

 

 

 

 

 

 

 

Serving Size Food Amount of
Calcium (mg)
1 cup
1 cup
1 cup
1 cup
1 oz.
1 oz.
1 oz.
1 oz.
1 cup
1
1 cup
3 oz.
1 cup
1 1/2 cup
1
1 large
1 cup
1 cup
1 cup
1 cup
10 fl. oz.
1 cup
5 oz.
Yogurt, plain, low fat
Yogurt, fruit, low fat
Skim Milk
2% Milk
Swiss Cheese
Cheddar Cheese
Colby Cheese
American Cheese
Cottage Cheese
English Muffin
Sardines, in oil, drained
Perch, cooked
Tofu
Chef Salad
Taco
Plain Hamburger, with bun
Almonds
Collards, cooked
Broccoli, cooked
Kidney Beans, canned
Vanilla Shake
Vanilla Ice Cream
Tapioca Pudding
415
314
302
291
272
204
194
174
155
103
351
117
260
235
221
74
332
221
94
69
344
170
119

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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