Calcium is essential to maintaining your bones, teeth, muscles, and nerves. Many Americans believe they are getting enough calcium everyday, but their not. Use these helpful tables to add calcium to your diet.

Calcium deficiency is common. Do you know how much daily calcium you need?

Calcium-rich foods	Serving Size	Calcium in mg.
Frozen yogurt, fat-free, calcium added	l/2 cup	450
Plain yogurt, fat-free	1 cup	450
Sardines, canned, including bones	3.75 oz.	351
Low fat yogurt with fruit	8 oz.	315
Skim milk	8 oz.	302
Orange juice, calcium-fortified	8 oz.	300
Nachos, with cheese	6 to 8	272
Figs	10 dried	270
Tofu made with calcium	l/2 cup	260
Ricotta cheese with whole milk	l/2 cup	257
Soy milk, calcium added	l cup	250
Small taco	6 oz.	221
Cheese pizza	1 slice	220
Burritos, with beans and cheese	2	214
Cheddar cheese	l oz.	204
Macaroni and cheese	l/2 cup	180
American cheese	1 oz.	174
Cottage cheese, 1% low fat	l cup	138
Ice cream, soft serve	l/2 cup	118
Soft serve frozen yogurt	l/2 cup	103

Foods with more than 100 mg.
Food	Serving Size	Calcium in mg.
Collards, cooked, drained, from raw	1 cup	226
Turnip greens, cooked, drained	1 cup	197
Pink salmon, canned, including bones	3 oz.	181
Dried white beans	1 oz.	161
Corn tortillas (lime-treated)	3	132
Spinach	1/2 cup	122

Foods with less than 100 mg.
Food	Serving Size	Calcium in mg.
Turnip greens	1/2 cup	99
Broccoli, cooked or fresh	1 cup	90
Bok choy, cooked or fresh	1 cup	80
Garbanzo beans	1 cup	80
Dry roasted almonds	1 oz.	80
Orange (navel)	1	56
Shrimp, canned, drained	3 oz.	50
Kale, cooked	1/2 cup	45
Sesame Seeds, kernels, toasted	1 oz.	37
Sunflower seeds, dried	1 oz.	33
Bread, white or whole wheat	1 slice	30