Calcium in your child's diet (1993)

Key points below


Why are Calcium and Vitamin D needed?

What are the best ways to get Calcium and Vitamin D?

How much Calcium or Vitamin D is needed? 

Daily calcium needs by age

Age: 0 to 6 months
Calcium needed per day*: 200 mg
Vitamin D needed per day*: 400 IU

Age: 6 months to 1 year
Calcium needed per day*: 200 mg
Vitamin D needed per day*: 400 IU

Age: 1 to 3 years
Calcium needed per day*: 
700 mg
Vitamin D needed per day*: 
600 IU

Age: 4 to 8 years
Calcium needed per day*: 
1,000 mg
Vitamin D needed per day*: 
600 IU

Age: 9 to 18 years
Calcium needed per day*: 
1,300 mg
Vitamin D needed per day*: 
600 IU

Age: 19 to 30 years
Calcium needed per day*: 1,000 mg
Vitamin D needed per day*: 600 IU

*Based on the 2010 Review of DRI’s (Dietary Reference Intakes) 

How much calcium and vitamin D is in foods?

Use the chart to know the amounts of calcium and vitamin D in different foods. Take note of portion sizes. In general, dairy foods have the most natural calcium and are usually fortified with vitamin D.  *Not all brands are fortified with vitamin D and/or calcium. Be sure to read food labels to pick brands with vitamin D added.

Calcium food sources

Product: Milk 
Amount: 8 ounces (1 cup)
Calcium*: 300 mg

Product: Cheese*
Amount: 1 ounce
Calcium*: 215 mg

Product: Fortified soy milk, plain and flavored
Amount: 8 ounces (1 cup)
Calcium*: 300 mg

Product: Yogurt*
Amount: 5.3 ounces (1 container)
Calcium*: 180 mg

Product: Frozen yogurt
Amount: 1/2 cup
Calcium*: 100 mg

Product: Cottage cheese
Amount: 1/2 cup
Calcium*: 95 mg

Product: Ice cream
Amount: 1/2 cup
Calcium*: 90 mg

Product: Pudding, ready to eat
Amount: 1 container
Calcium*: 50 mg

Product: Rhubarb, cooked
Amount: 1/2 cup
Calcium*: 175 mg

Product: Greens, cooked (collard greens, turnip greens, spinach)
Amount: 1/2 cup
Calcium*: 120 mg
 
Product: Canned beans (pinto, black, red, kidney), cooked
Amount: 1/2 cup
Calcium*: 80 mg
 
Product: Orange, medium
Amount: 1
Calcium*: 80 mg

Product: Peas, cooked
Amount: 1/2 cup
Calcium*: 45 mg

Product: Almonds
Amount: 1/4 cup
Calcium*: 100 mg

Product: Calcium fortified juice*
Amount: 8 ounces (1 cup)
Calcium*: 300 mg

Product: Calcium fortified cereal *
Amount: 1 cup
Calcium*: 110 to 1000 mg

Product: Calcium-fortified cereal bars *
Amount: 1 bar
Calcium*: 300 mg

Product: Cheese Pizza
Amount: 1 slice
Calcium*: 215 mg

Product: Macaroni and Cheese
Amount: 1/2 cup
Calcium*: 180 mg 

Product: Molasses, blackstrap
Amount: 1 tablespoon
Calcium*: 170 mg

Product: Corn tortillas (6 inch)
Amount: 1 tortilla
Calcium*: 45 mg

Vitamin D  food sources

Product: Cod Liver Oil
Amount: 1 tablespoon
Vitamin D: 1360 IU

Product: Salmon
Amount: 3 ounces
Vitamin D: 425 IU

Product: Tuna (canned in water)
Amount: 3 ounces
Vitamin D: 155 IU

Product: Calcium and Vitamin D-fortified juice*
Amount: 8 ounces (1 cup)
Vitamin D: 140 IU

Product: Pudding
Amount: 1 cup
Vitamin D: 100 IU

Product: Fortified soy milk, plain and flavored
Amount: 8 ounces (1 cup)
Vitamin D: 100 IU

Product: Milk
Amount: 8 ounces (1 cup)
Vitamin D: 100 IU

Product: Yogurt*
Amount: 5.3 ounces (1 container)
Vitamin D: 55 IU

Product: Eggs (yolk)
Amount: 1 egg
Vitamin D: 40 IU

Product: Calcium and Vitamin D-fortified cereal *
Amount: 1 cup
Vitamin D: 40 IU

* Using food labels to determine how much calcium and vitamin D is in a serving of a food

Both calcium and vitamin D are listed on the nutrition facts label as a percent daily value per serving. Use the rules below to figure out the amount of calcium or vitamin D in your food.  Be sure to check the amount of food you are eating with the serving size listed.

Rule of thumb for percent daily value:

5% or less means the food is poor source of calcium or vitamin D
20% or more means the food is a good source of calcium or vitamin D

1993 Food label

Calcium

Note: This rule does not apply to all nutrients on a food label.

Vitamin D

Note: This rule does not apply to all nutrients on a food label.

Supplements
If your child does not consistently get enough calcium and vitamin D, then a supplement may be needed. Ask your doctor, dietitian or pharmacist for recommendations. 

 

ALERT

Call your child’s doctor, nurse, or dietitian if you have any questions or concerns or if your child has special health care needs that were not covered by this information.