Food for strong bones
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 patty, 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 |