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Food for strong bones

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 cup300
Milk, chocolate, 1 cup280
MEAT AND MEAT ALTERNATE
Chicken or Turkey, 3 oz10
Hamburger pattie, 3 oz10
Salmon, 3 oz10
Pork chop, 3 oz10
Cheese, American, 1 oz170
Cheese, cheddar, 1 oz200
Cheese, cottage, 1/2 cup80
Cheese, mozzarella, 1 oz180
Yogurt, plain, 1 cup420
Yogurt, fruit flavored, 1 cup310
Baked beans, 1/2 cup60
Egg, 160
Peanut butter, 2 T10
FRUIT – VEGETABLE – JUICE
Apple, whole10
Grapes, 1/2 cup10
Orange juice, 3/4 cup10
Orange, whole50
Raisins, 1/4 cup20
Strawberries, 1/2 cup10
Broccoli, 1/2 cup90
Green beans, 1/2 cup30
Lettuce, 1/2 cup20
Peas, 1/2 cup20
Potato10
Spinach, 1/2 cup120
GRAINS – BREADS
Bread, white, 1 slice30
Bread, whole wheat, 1 slice20
Hamburger bun (half)30
Pasta, 1/2 cup10
Rice, 1/2 cup10
Tortilla shell30