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Nebraska Department of Education
Nutrition Services
301 Centennial Mall South
PO Box 94987
Lincoln, NE 68509-9487
(800) 731-2233 (Nebraska Only)
or (402) 471-2488
EMAIL
Child & Adult Care Food Program
Food for strong bones
The following is a list of foods that can help meet your calcium needs to keep your bones strong for life.
|
|
| FOOD | MILLIGRAMS OF CALCIUM |
| MILK | |
| Milk, 1 cup | 300 |
| Milk, chocolate, 1 cup | 280 |
| MEAT AND MEAT ALTERNATE | |
| Chicken or Turkey, 3 oz | 10 |
| Hamburger pattie, 3 oz | 10 |
| Salmon, 3 oz | 10 |
| Pork chop, 3 oz | 10 |
| Cheese, American, 1 oz | 170 |
| Cheese, cheddar, 1 oz | 200 |
| Cheese, cottage, 1/2 cup | 80 |
| Cheese, mozzarella, 1 oz | 180 |
| Yogurt, plain, 1 cup | 420 |
| Yogurt, fruit flavored, 1 cup | 310 |
| Baked beans, 1/2 cup | 60 |
| Egg, 1 | 60 |
| Peanut butter, 2 T | 10 |
| FRUIT - VEGETABLE - JUICE | |
| Apple, whole | 10 |
| Grapes, 1/2 cup | 10 |
| Orange juice, 3/4 cup | 10 |
| Orange, whole | 50 |
| Raisins, 1/4 cup | 20 |
| Strawberries, 1/2 cup | 10 |
| Broccoli, 1/2 cup | 90 |
| Green beans, 1/2 cup | 30 |
| Lettuce, 1/2 cup | 20 |
| Peas, 1/2 cup | 20 |
| Potato | 10 |
| Spinach, 1/2 cup | 120 |
| GRAINS - BREADS | |
| Bread, white, 1 slice | 30 |
| Bread, whole wheat, 1 slice | 20 |
| Hamburger bun (half) | 30 |
| Pasta, 1/2 cup | 10 |
| Rice, 1/2 cup | 10 |
| Tortilla shell | 30 |