Calcium is important for building bone density during college. When calcium levels in the blood are too low the body will take calcium from the bones to use for other critical functions. The Daily Value for calcium is 1,000 mg per day.  

Non-dairy sources of calcium include:

Food Amount Calcium (mg)
Collard greens, cooked 1 cup 357
Blackstrap molasses 2 Tbsp 400
Sesame Seeds ¼ cup 351
Calcium fortified OJ 8 oz 300
Fortified soy or rice milk 8 oz 200-300
Tofu processed with calcium sulfate 4 oz 200-330

Dairy sources of calcium include:

Food Amount Calcium (mg)
Cottage cheese 1 cup 138
Yogurt 1 cup 488
Mozzarella Cheese 1 oz 222
Milk 8 oz 285
Ice cream ½ cup 80

 Norse Nutrition Tip!

To get an adequate amount of calcium aim for 3-4 cups of rice, soy, or cow’s milk per day or it’s equivalent.