Count on Calcium

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 the calcium they need from food. 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 and Yoplait Light yogurts have 200mg calcium 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 200
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 300-500
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 Nutrient Database, Standard Reference Release 24, On-line
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]