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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

Child Caring Online - information about the Child and 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

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