Count on Calcium
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Many people fall short of the daily recommended amount of calcium, a necessary nutrient for strong bones and teeth. For example, 60% of women aren’t getting enough1. Yoplait is a delicious way to help get your calcium!
It's no secret that calcium helps build strong bones and teeth, and helps keep them strong throughout your life.
Unfortunately, many people fall short of the daily recommended amount. In fact, 60% of women aren’t getting enough1. Children aged 2-5 years fair better, with about 30% not consuming the recommended daily amount of calcium1. However, roughly 60% of kids aged 6-12 years aren’t getting enough1.
So how much is enough calcium?
The Daily Value on the food label is 1000 mg. So, if the label indicates that a food contains 20% DV it has 200 mg. All Yoplait yogurts provide at least 100mg of calcium per serving. In fact, our Yoplait Original yogurt has 500mg calcium per serving and our Yoplait Light yogurt has 200mg per serving.
Here's a calcium guide to help you get what you need:
| Life Stage Group | Estimated Average Requirement (mg/day) | Recommended Dietary Allowance (mg/day) |
|---|
| 1 – 3 years old | 500 | 700 |
| 4 – 8 years old | 800 | 1,000 |
| 9 – 18 years old | 1,100 | 1,300 |
| 19 – 50 years old | 800 | 1,000 |
| 51 - 70 year old males | 800 | 1,000 |
| 51 - 70 year old females | 1,000 | 1,200 |
| 71+ years old | 1,000 | 1,200 |
| 14 - 18 years old, pregnant/lactating | 1,100 | 1,300 |
| 19 - 50 years old, pregnant/lactating | 800 | 1,000 |
(Institute of Medicine. Calcium Dietary Reference Intakes, National Academy of Sciences, 2010.)
How do I get enough calcium in my diet?
Milk and milk products are considered the best food sources of calcium. These foods also have additional nutrients that can help calcium be better absorbed by the body. According to the USDA/DHHS Dietary Guidelines, individuals should include at least 3 servings of low-fat or fat-free dairy in their diets daily.
Here are a few strategies for adding extra calcium to your diet:
- Substitute yogurt for mayonnaise or sour cream in salad dressings
- Stir in non-fat dry milk powder to soups, hot cereal, cocoa or orange juice
- Blend yogurt and fruit pieces to make a thick frothy shake
- Sprinkle lowfat shredded cheese over casseroles, potatoes or vegetables
- Top baked potatoes with yogurt and chives
- Whip plain yogurt and shredded cheese into mashed potatoes
- Create a creamy, lowfat pasta sauce using blended ricotta cheese and fresh herbs
Calcium Content of Selected Foods
Dairy Products
| Food | Amount | Calcium (mg) |
|---|
| Milk, lowfat fluid 1% milkfat | 1 cup | 300 |
| Yogurt, Yoplait® Light | 6 oz | 200 |
| Yogurt, Yoplait® Original | 6 oz | 500 |
| Cheese, semi-soft and hard | 1 oz | 150-225 |
| Pudding, cooked (made from package) | 1/2 cup | 150 |
| Frozen yogurt, nonfat | 1/2 cup | 100-110 |
| Ice cream | 1/2 cup | 70-100 |
| Cottage cheese | 1/2 cup | 70-100 |
Fruits and Vegetables
| Food | Amount | Calcium (mg) |
|---|
| Orange juice, calcium-fortified | 1 cup | 300-350 |
| Rhubarb, frozen, cooked with sugar | ½ cup | 175 |
| Turnip greens, frozen, cooked, boiled, drained | ½ cup | 125 |
| Turnip greens, cooked, boiled, drained | ½ cup | 100 |
| Spinach, cooked, boiled, drained | ½ cup | 120 |
| Broccoli, cooked, boiled, drained | ½ cup | 30 |
| Orange | 1 medium | 50 |
Grains and Other Foods
| Food | Amount | Calcium (mg) |
|---|
| Rice, white, long-grain, parboiled, enriched, prepared | ½ cup | 15 |
| Whole Wheat Total® cereal, without milk | 3/4 cup | 1000 |
| Molasses, blackstrap | 1 Tbsp | 170 |
| Oatmeal, fortified, instant, prepared with water | 1 packet | 140 |
| Almonds | 1 oz. (24 nuts) | 75 |
(USDA National Nutrient Database for Standard Reference)
1. Centers for Disease Control and Prevention (CDC). National Center for Health Statistics (NCHS). National Health and Nutrition Examination Survey Data, Hyattsville, MD: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention. [2007-2008]
