Diet Information
Calcium Content of Dairy Foods

Dairy Sources of Calcium

Diet Information

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

How Much Calcium Needed in Diet
Food Sources
Health & Weight Benefits of Calcium
Osteoporosis

Back to Top



DIETING and WEIGHT MANAGEMENT

BEST DIET | Free Diet Plan | Diet Program to Lose Weight | How to Lose Weight | Calorie Needs | Weight Loss Advice | Free Diets - Special Conditions | Diet Questions | Diet Advice For Men | Best Online Diet Plan | Best Weight Loss Diet Plan | How to Lose Weight Fast | Do Diet Programs Work | Types of Weight Loss Programs | Diet Tips | Best Forum For Diet Support | New Diets and Dieting Articles | Obesity Advice | Weight Chart | Help to Lose Weight | Diet Pills Advice | Side Effects | Xenical Fat Blockers | Meridia Diet Pills | Do Weight Loss Pills Work | Laxatives to Lose Weight | Weight Management Guidelines | Surgery for Weight Loss | Health Risks | Gastric Bypass Diet | Eating Disorders | How to Stop Bingeing | Weight Loss & Exercise | Weight Loss After Pregnancy | Diet Recipes | Diet Newletter | Weight Loss Resources | Diet & Weight Loss Links

REVIEWS OF DIETS

Reviews of Diets | Atkins Diet | Cabbage Soup Diet | Cider Vinegar Diet | Fad Diets | Food Combining | Grapefruit Diet | High Fiber Diets | Jenny Craig Diet | Low Calorie Diets | Low Fat Diets | Low GI Diet | Metabolic Typing Diet | Peanut Butter Diet | Scarsdale Diet | South Beach Diet | Sugar Busters | Three Hour Diet | Weight Watchers Diet | Zone Diet | Weight Loss Diet Reviews

SPECIAL DIETARY NEEDS and FOODS

Diets for ADD/ADHD | Alcohol & Dietary Health | Diet For Alcoholics | Arthritis Diet | Blood Pressure Diet | Bodybuilding Diet | BRAT Diet | Cancer Diet | Candida Diet | Cholesterol Lowering Diet | Constipation Diet | Crohn's Disease | DASH Diet | Detox Diet | Diabetic Diet Tips | Gluten Free Diet | Healthy Heart Diet | High Protein Diets | Hyperactivity Diet | Indian Diet | Irritable Bowel Diet | Lactose Intolerance | Lactose-Free Non-Dairy Calcium | Low Sodium Diet | Medical Diet | Mediterranean Diet | Menopause Diet | Migraine Dietary Advice | PMS Diet | Renal Diet | Smokers Diet | Vegetarian

DIETARY NUTRITION, HEALTHY EATING, GLYCEMIC INDEX and CALORIES

Latest Dietary Guidelines | Healthy Diet | Diet For Children | Diet For Teens | Diet Nutrition Advice | Fat in Food | Best Fats | How Much Fat Needed | Guide to Glycemic Index | Guide to Glycemic Load | GI Per Food Serving | GI Values For Food Groups | Carbs & Glycemic Index | Low Carb Diets | Daily Carb Needs | How Much Fiber Needed | Folate Intake RDA | Calcium Intake RDA | Protein Intake RDA | Sugar Intake | Food Calorie Charts

Diet-i.com provides general information on healthy eating, special diets and weight loss programs, diet nutrition, diet pills and weight loss surgery. However no advice given here is intended as a substitute for professional medical advice. For the sake of your health, always consult your doctor before making any significant dietary, nutritional or lifestyle changes. Copyright 2001-2017 Diet Information. All rights reserved.