Dietary Sources of and OTC Supplements

Dairy Products: Serving Size Calcium (mg) Dairy Products: Serving Calcium (mg) Milk & Yogurt Cheese Size Milk, whole, 2%, 1%, skim, 8 oz. 316 Cheese, soft: blue or feta 1 oz (30g) 150 lactose‐reduced, buttermilk, chocolate Canned, evaporated with added 4 oz. 329-371 Cheese, hard: brick, cheddar, 1 oz 200-300 Vitamin A and D Colby, mozzarella, swiss (includes lower‐ varieties) Milk, dry ¼ cup 377 Cheese, processed spread 1 oz 130 Yogurt, plain or flavored 6 oz. 258 (approx) Cheese, processed slices 1 slice 150 Yogurt, fruit bottom 6 oz. 250 (approx) Cheese, grated parmesan 2 tbsp 110 Yogurt, Greek, plain 6 oz 187 (approx) Cheese, ricotta ½ cup 334 Yogurt, children’s (eg: GoGurt) 1 tube 100 Cheese, cottage (1% or 2%) 2 cups 280 Yogurt Smoothie, drinkable 3 oz. 100 Cheese, cottage (nonfat) 2 cups 250 Frozen yogurt 8 oz. 174 Macaroni & cheese (box mix) 1 cup 160 Ice cream ½ cup 84

Non‐Dairy Beverages Serving Size Calcium (mg) Fruits Serving Size Calcium (mg) Soy Milk, Silk 8 oz. 450 Orange 1 med 60 Orange juice (fortified with 4 oz. 175 Figs, dried 1 cup 241 calcium and vitamin D) Milk, Almond Breeze 8 oz. 450

Soy‐Based Foods Serving Size Calcium (mg) Vegetables Serving Calcium (mg) (Measures for cooked Size vegetables) Tofu, firm/extra firm, in calcium ½ cup 250 Turnip Greens ½ cup 98.5 Tofu, silken/regular, in calcium 1 slice 30 Bok choy/chinese cabbage ½ cup 75 Soybeans, cooked 1 cups 260 Kale, mustard greens ½ cup 165 Soybeans, roasted 1 cup 237 Okra, frozen ½ cup 62 Broccoli ½ cup 31 Brussel sprouts ½ cup 28 Rutabaga, mashed ½ cup 21 Seaweed, raw: agar ½ cup 20

Meats, Fish & Poultry Products Serving Size Calcium (mg) Grain Products Serving Size Calcium (mg) Salmon, pink, canned 3 oz. 51 Oats, instant, enriched 1 pouch 100 Sardines, pink, canned with bones 3 oz. 180

Legumes Serving Size Calcium (mg) Nuts and Seeds Serving Size Calcium (mg) White beans, cooked 1 cup 161 , dry roast ¼ cup 92 Navy beans 1 cup 126 Almond 2 tbsp 112 Pinto beans, chickpeas 1 cup 79 Sesame Seeds, toasted kernels ¼ cup 42 Baked beans 1 cup 80-126 Tahini (sesame seed butter) 2 tbsp 130 Hazelnuts, chopped ¼ cup 32

Other Serving Size Calcium (mg) Brown sugar 1 cup 183 Blackstrap molasses 1 tbsp 200 Regular molasses 1 tbsp 41 Egg Custard ½ cup 150 Pancakes, made with milk 3 med 150 **All Nutrition Data was obtained from the USDA National Waffles (eg: Eggo) 1 ea. 132 Nutrient Database for Standard Reference at Puddings, ready-to-eat 4 oz 54 http://ndb.nal.usda.gov/

Dietary Sources of Calcium and OTC Supplements

Calcium Supplements Serving Size Elemental Calcium Source of Calcium Vitamin D Other Brand Caltrate Plus Minerals 1 tablet or 600mg Calcium Carbonate 800IU Mg: 50mg or Plus Minerals Chewable Zn: 7.5mg Chewable Cu: 1mg Mn: 1.8mg Boron: 250mcg Caltrate or Caltrate 1 tablet or 600mg Calcium Carbonate 800IU None Soft Chews chewable Caltrate Gummie Bites 2 gummies 500mg Tribasic Calcium 800IU Phosphorus: 230mg Phosphate Citracal Calcium 2 gummies 500mg Tricalcium 500 IU Phosphorus: 230mg Gummies Phosphate Sodium: 60mg Citracal Sugar-Free 1 chewable 500mg Calcium Carbonate 1000IU None Chews Citracal Petites 2 tablets 400mg Calcium Citrate 500IU None Citracal Regular 2 tablets 500mg Calcium Citrate 400 IU None Citracal Plus 2 tablets 500mg Calcium Citrate 250 IU Mg: 80mg Zn: 7.5mg Cu: 1mg Mn: 1mg Citracal Maximum 2 tablets 630mg Calcium Citrate 500IU None Citracal Plus Bone 2 tablets 600mg Calcium Carbonate 400 IU Mg: 50mg Density Builder & Citrate Blend Zn: 7.5mg Cu: 1mg Mn: 2mg Mo: 75mcg Genistein: 27mg Citracal Slow Release 2 tablets taken at 1200mg Calcium Carbonate 1000IU Mg: 80mg same time & Citrate Blend Sodium: 5mg Multivitamins Serving Size Elemental Source of Calcium Vitamin D Other Calcium Flintstones Complete 1 tab 100 mg Calcium Carbonate 600IU Standard MVI with Chewable minerals Flintstones Complete 2 gummies None None 600IU Lacks minerals Gummie other than Flintstones Bone 4 gummies 500mg Tricalcium 500IU Phosphorus: 230mg Support Phosphate Sodium: 25mg Antacids Serving Size Elemental Source of Calcium Vitamin D Other Calcium Tums Regular 1 tab 200mg Calcium Carbonate None None Tums Extra/Tums 1 tab 300mg Calcium Carbonate None None Extra Sugar-Free Tums Kids 1 tab 300mg Calcium Carbonate None None Tums Smoothies 1 tab 300mg Calcium Carbonte None None Tums Ultra 1 tab 400mg Calcium Carbonate None None Tums Chewy Delights 1 chew 470mg Calcium Carbonate None Magnesium: 5mg

Created by Nicole Pesce, RD, LDN at Nemours/A.I. duPont Hospital for Children 9/2013