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Calcium & Vitamin D

Calcium and Vitamin D

Calcium Calculator

Now you can easily see how much Calcium your kids are getting and from what foods! Simply enter how many servings they have daily of the following items, then click the ‘Calculate’ button at the bottom right.

Please enter servings in decimals, eg., 1 serving to 2.5 servings.
Dairy Products
Grain Products
Meat & Other Proteins
Fruits & Vegetables
Product Serving Size Calcium # of Servings
Cheese - pasteurized process, American without di sodium phosphate
1 oz
162 mg
Cheese - cheddar
1 oz
204 mg
Cheese - cottage, low-fat (2%)
1 cup
206 mg
Cheese - Swiss
1 oz
224 mg
Frozen Yogurt - chocolate, soft-serve
1/2 cup
106 mg
Frozen Yogurt - vanilla, soft-serve
1/2 cup
103 mg
Ice Cream - chocolate
1/2 cup
72 mg
Ice Cream - vanilla
1/2 cup
84 mg
Macaroni and Cheese - canned
1 cup
88 mg
Milk - non-fat skim with added vitamin A and D
1 cup
305 mg
Milk - non-fat, dry, instant, with added vitamin A and D
1/3 cup
283 mg
Milk - low-fat (1%) with added vitamin A and D
1 cup
290 mg
Milk - low-fat (1%), chocolate, commercial, with added vitamin A and D
1 cup
290 mg
Milk - reduced-fat (2%) with added vitamin A
1 cup
293 mg
Milk - reduced-fat (2%), chocolate, commercial
1 cup
273 mg
Milk - whole (3.25%)
1 cup
276 mg
Milk - whole (3.25%), chocolate, commercial
1 cup
280 mg
Milk Shake - chocolate, thick
16 oz
396 mg
Milk Shake - vanilla, thick
16 oz
457 mg
Yogurt - non-fat skim milk, plain
8 oz
452 mg
Yogurt - low-fat milk, fruit
8 oz
345 mg
Yogurt - low-fat milk, plain
8 oz
415 mg
Yogurt - whole milk, plain
8 oz
275 mg
Product Serving Size Calcium # of Servings
Bread - wheat
1 slice
35 mg
Bread - white, commercially prepared (includes soft bread crumbs)
1 slice
65 mg
Granola Bar - plain
1 bar
17 mg
Muffin - blueberry, commercially prepared (includes mini-muffins)
1 muffin
20 mg
Pancake - plain dry mix, complete, prepared
1 pancake
48 mg
Pizza - cheese topping, regular crust, frozen, cooked
1 slice
113 mg
Roll - hamburger or hot dog, plain
1 roll
74 mg
Spaghetti - with meat sauce, frozen entrée
1 package
51 mg
Cereal - Cheerios
1 cup
122 mg
Cereal - Cinnamon Toast Crunch
3/4 cup
135 mg
Cereal - Honey Nut Cheerios
1 cup
107 mg
Cereal - Lucky Charms
1 cup
111 mg
Product Serving Size Calcium # of Servings
Beans - baked, canned, with franks
1 cup
124 mg
Beef - ground, 75% lean, patty, cooked, broiled
3 oz
26 mg
Bologna - beef and pork
2 slices
48 mg
Chicken - broilers or fryers, breast, meat and skin, cooked, fried, batter
1/2 breast
28 mg
Egg - whole, cooked, fried
1 large egg
29 mg
Egg - whole, cooked, hard-boiled
1 large egg
25 mg
Egg - whole, cooked, scrambled
1 large egg
40 mg
Fast Foods - biscuit with egg and sausage
1 biscuit
92 mg
Fast Foods - burrito with beans and cheese
1 burrito
115 mg
Fast Foods - cheeseburger, single, regular patty, plain
1 sandwich
195 mg
Fast Foods - hot dog, plain
1 sandwich
24 mg
Fish - fish portions and sticks, frozen, preheated
4 x 2 x 1/2 in
15 mg
Fish - fish, halibut, Atlantic and Pacific, cooked, dry heat
3 oz
8 mg
Fish - tuna salad
1 cup
35 mg
Ham - sliced, regular (11% fat)
2 slices
14 mg
Nuts - mixed, dry roasted, with peanuts, with salt added
1 oz
20 mg
Poultry - food products, ground turkey, cooked
1 patty
23 mg
Trail Mix - regular, with chocolate chips, salted nuts and seeds
1 cup
159 mg
Turkey - all classes, meat only, cooked, roasted
1 cup
35 mg
Product Serving Size Calcium # of Servings
Apple - raw, with skin
1 apple
8 mg
Apple Juice - canned or bottled, unsweetened, without added ascorbic acid
1 cup
20 mg
Applesauce - canned, sweetened, without salt
1 cup
8 mg
Banana - raw
1 banana
6 mg
Blueberries - raw
1 cup
9 mg
Broccoli - cooked, boiled, drained, without salt
1 cup
62 mg
Carrots - raw
1 cup
36 mg
Corn - sweet, yellow, frozen, kernels off cob, boiled, drained, without salt
1 cup
5 mg
Cucumber, with peel, raw, sliced
1 cup
6 mg
Fruit Punch Drink - with added nutrients, canned
8 oz
20 mg
Grapes - red or green, raw
10 grapes
5 mg
Melons - cantaloupe, raw
1 cup
14 mg
Orange Juice - chilled (includes from concentrate)
1 cup
25 mg
Peach - raw
1 peach
6 mg
Pear - raw
1 pear
15 mg
Peas - green frozen, cooked, boiled, drained, without salt
1 cup
38 mg
Pineapple - raw
1 cup
20 mg
Potato - baked, with skin, without salt
1 potato
30 mg
Potato - mashed
1/3 cup
17 mg
Raisins - seedless
1 cup
73 mg
Raspberries - raw
1 cup
31 mg
Soup - tomato canned, prepared with equal volume reduced-fat (2%) milk
1 cup
171 mg
Strawberries - raw
1 cup
27 mg
Watermelon - raw
1 cup
11 mg