Tweens & Teens need calcium now more than ever!
June 27, 2011It takes calcium to build strong bones. So calcium is especially important during the tween and teen years, when bones are growing their fastest. Ages 11 to15 are a time when fast-growing bones need calcium. Unfortunately, most boys and girls are not getting the calcium they need.
Boys and girls in these age groups have calcium needs that they can’t make up for later in life. In fact, by the time teens finish their growth spurts around age 17, ninety percent of their adult bone mass is established.
Unfortunately, fewer than one in ten girls and only one in four boys ages 9 to 13 are at or above their adequate intake of calcium. This lack of calcium has a big impact on bones and teeth.
How much calcium do kids need?
Tweens and teens can get most of their daily calcium from:
- three cups of low-fat or fat-free milk (900 mg of calcium), AND
- additional servings of calcium-rich foods to get the 1,300 mg of calcium necessary to build strong bones for life.
Starting around age nine, young people need almost twice as much calcium as younger kids.
What are good sources of calcium?
Milk isn't the only way for tweens and teens to get the calcium they need every day. Lots of calcium-rich foods are available to help them get the 1,300 mg of calcium they need every day.Sources of Calcium
FoodMilligrams (mg)
per servingYogurt, plain, low fat, 8 ounces
415
Sardines, canned in oil, with bones, 3 ounces
324
Cheddar cheese, 1.5 ounces
306
Milk, nonfat, 8 ounces
302
Milk, reduced-fat (2% milk fat), 8 ounces
297
Milk, lactose-reduced, 8 ounces**
285–302
Milk, whole (3.25% milk fat), 8 ounces
291
Milk, buttermilk, 8 ounces
285
Mozzarella, part skim, 1.5 ounces
275
Yogurt, fruit, low fat, 8 ounces
245–384
Orange juice, calcium-fortified, 6 ounces
200–260
Tofu, firm, made with calcium sulfate, ½ cup***
204
Salmon, pink, canned, solids with bone, 3 ounces
181
Pudding, chocolate, instant, made with 2% milk, ½ cup
153
Cottage cheese, 1% milk fat, 1 cup unpacked
138
Tofu, soft, made with calcium sulfate, ½ cup***
138
Spinach, cooked, ½ cup
120
Ready-to-eat cereal, calcium-fortified, 1 cup
100–1,000
Instant breakfast drink, various flavors and brands, powder prepared with water, 8 ounces
105–250
Frozen yogurt, vanilla, soft serve, ½ cup
103
Turnip greens, boiled, ½ cup
99
Kale, cooked, 1 cup
94
Kale, raw, 1 cup
90
Ice cream, vanilla, ½ cup
85
Soy beverage, calcium-fortified, 8 ounces
80–500
Chinese cabbage, raw, 1 cup
74
Tortilla, corn, ready-to-bake/fry, 1 medium
42
Tortilla, flour, ready-to-bake/fry, one 6" diameter
37
Sour cream, reduced fat, cultured, 2 tablespoons
32
Bread, white, 1 ounce
31
Broccoli, raw, ½ cup
21
Bread, whole-wheat, 1 slice
20
Cheese, cream, regular, 1 tablespoon
12
Experts report that the best way to get calcium is by eating calcium-rich foods. An alternative way to get calcium is to take calcium supplements.
Source: National Institutes of Health, National Institutes of Health, National Institutes of Health
