Calcium in Dairy Foods
Calcium builds strong bones and teeth,
and is essential for blood clotting, muscle function and nerve transmission.
Calcium deficiency can cause weak bones (osteoporosis in women after menopause),
unhealthy teeth and a risk of high blood pressure. Dairy foods (eg. milk,
cheese, yogurt) supply a range of essential vitamins and minerals. A well
as calcium, they are rich source of vitamins B1 (thiamin), B2 (riboflavin),
B3 (niacin), B6 and B12, plus vitamin A, complete protein and zinc. These
nutrients in dairy food support healthy growth, strong bones and teeth,
and help prevent osteoporosis among post-menopausal women and the elderly.
Live "bio" yogurt is associated with improved digestion, improved
immune system and helps prevent urinary tract infections. For
people with lactase deficiency who cannot digest lactose in milk, please
see Calcium in Lactose-Free
Foods
Table 1. Dairy Food Sources of Calcium
Note: Calcium Adequate Intake (AI) for
adults 19-50, is 1,000 mg/day.
| Food (Serving Size) |
Calcium Content |
| Plain yogurt, non-fat (13 g protein/8 oz), 8-oz container |
452 mg |
| Pasteurized process Swiss cheese, 2 oz |
438 mg |
| Plain yogurt, low-fat (12 g protein/8 oz), 8-oz container
|
415 mg |
| Fruit yogurt, low-fat (10 g protein/8 oz), 8-oz container
|
345 mg |
| Swiss cheese, 1.5 oz |
336 mg |
| Ricotta cheese, part skim, ½ cup |
335 mg |
| Pasteurized process American cheese food, 2 oz |
323 mg |
| Mozzarella cheese, part-skimmed, 1.5 oz |
311 mg |
| Cheddar cheese, 1.5 oz |
307 mg |
| Fat-free (skimmed) milk, 1 cup |
306 mg |
| 1% low-fat milk, 1 cup |
290 mg |
| 2% reduced fat milk, 1 cup |
285 mg |
| Whole milk, 1 cup |
276 mg |
| Yogurt, plain, whole milk (8 g protein/8 oz), 8-oz container
|
275 mg |
Source: Nutrient values from Agricultural
Research Service (ARS) Nutrient Database for Standard Reference, Release
17.
Nutrition Resources About Calcium
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