Osteoporosis Prevention & Treatment
Osteoporosis Calcium Tables (food & supplements)

Calcium Rich Foods

Food Portion Amount of calcium (mg)
Milk
Buttermilk 1 cup 285
Lactaid, low fat 1 cup 300
Low fat 2% 1 cup 297
Nonfat, instant 1/4 cup 292
Skim milk 1 cup 302
Whole milk 1 cup 290
Milkshake, vanilla 11 oz 450
Yogurt, plain 1 cup 415
Yogurt, fruit flavored, low fat 1 cup 314
Cheese
Brie 1 oz 190
Cheddar 1 oz 204
Colby 1 oz 190
Cottage cheese 1/2 cup 63
Cream cheese 1 oz 20
Monterey Jack 1 oz 200
Mozzarella, part skim 1 oz 183
Parmesan 1/4 cup 338
Provolone 1 oz 210
Ricotta, part skim 1/2 cup 337
Romano 1 oz 260
Swiss 1 oz 272
Fish
Oysters 1 cup 200
Vegetables/Fruits/Nuts
Broccoli cooked 1/2 cup 70
Green collards 1 cup 148
Spinach, boiled 1/2 cup 122
Figs, dried 10 269
Orange med 60
Almonds, dry roasted 1 oz 80


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Calcium Supplements

mg of Elemental Calcium per tablet
Calcium Carbonate
Generic Calcium Carbonate 650 mg 250 mg
Os-Cal 500 mg 500 mg
Os-Cal 250mg with vit. D 250 mg
Caltrate 600mg 600 mg
Nature Made Oyster Shell 625 mg
Tums (regular) 200 mg
Tums E-X 300 mg
Tums ULTRA 400 mg
Tums 500 mg (extra strength) 500 mg
AARP Calcium Carbonate 600mg 600 mg
Calcium Citrate
Citrical 950 mg 200 mg
Citrical caplets with vit. D 315 mg
Cirtacal Liquitab 500 mg
Calcium Phosphate
Posture 600 mg 600 mg


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Last Editorial Review: 8/6/1998