Search entire U.S. food database:
Enter any parts of food
name then hit Return to search.
Osteoporosis Resources or Nutrition Software Catalog
|Milk, cow's, fluid, whole||113||3.2||4.5||3.3||60||
|Milk, cow's, fluid, whole, low-sodium||101||3.1||4.5||3.5||61||
|Milk, calcium fortified, cow's, fluid, whole||412||3.2||4.5||3.2||60||
|Milk, calcium fortified, cow's, fluid, 1% fat||219||3.4||5.0||1.0||42||
|Milk, calcium fortified, cow's, fluid, skim or nonfat||204||3.4||4.9||0.2||35||
|Milk, cow's, fluid, other than whole ("lowfat")||119||3.3||4.8||1.3||44||
|Milk, cow's, fluid, 2% fat||117||3.3||4.7||2.0||50||
|Milk, cow's, fluid, acidophilus, 1% fat||119||3.4||5.0||1.0||42||
|Milk, cow's, fluid, acidophilus, 2% fat||117||3.3||4.7||2.0||50||
|Milk, cow's, fluid, 1% fat||119||3.4||5.0||1.0||42||
|Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat||125||3.4||5.0||0.1||34||
|Milk, cow's, fluid, filled with vegetable oil||128||3.3||4.7||3.4||63||
Osteoporosis, or porous bone, is a disease characterized by low bone mass and structural
deterioration of bone tissue, leading to bone fragility and an increased risk of
fractures of the hip, spine, and wrist. Men as well as women are affected by osteoporosis,
a disease that can be prevented and treated. In the United States, more than 40
million people either already have osteoporosis or are at high risk due to low bone
Osteoporosis is a silent disease. You might not know you have it until you break
a bone. A bone mineral density test is the best way to check your bone health. To
keep bones strong, eat a diet rich in calcium and vitamin D, exercise and do not
Warning Signs of Osteoporosis
Osteoporosis does not have any symptoms until a fracture occurs. Women and men with
osteoporosis most often break bones in the hip, spine, and wrist. But any fracture
in an older person could be a warning sign that the bone is weaker than optimal.
Osteoporosis Risk Factors
Gender. Women are at higher risk for osteoporosis than men. They have smaller
bones and lose bone more rapidly than men do because of hormone changes that occur
after menopause. Therefore, if you are a woman, you are at higher risk for osteoporosis.
Age. Because bones become thinner with age, the older you are, the greater
your risk of osteoporosis.
Ethnicity. Caucasian and Asian women are at the highest risk for osteoporosis.
This is mainly due to differences in bone mass and density compared with other ethnic
groups. African-American and Hispanic women are also at risk, but less so.
Family History. Osteoporosis tends to run in families. If a family member
has osteoporosis or breaks a bone, there is a greater chance that you will too.
History of Previous Fracture. People who have had a fracture after the age
of 50 are at high risk of having another.
Why Healthy Bones Are Important to You
Strong bones support us and allow us to move. They protect our heart, lungs, and
brain from injury. Our bones are also a storehouse for vital minerals we need to
live. Weak bones break easily, causing terrible pain. You might lose your ability
to stand or walk. And as bones weaken, you might lose height.
Silently and without warning, bones may begin to weaken early in life if you do
not have a healthy diet and the right kinds of physical activity. Many people already
have weak bones and don’t know it. Others are making choices that will weaken their
Browse DietGrail Nutrition Analysis Software Catalog
Diet to Prevent Osteoporosis
To reach optimal peak bone mass and continue building new bone tissue as you age,
you should consider several factors. Guidelines from the Institute of Medicine,
National Academy of Sciences: you can improve your bone health by getting enough
calcium, vitamin D, and physical activity.
Calcium: An inadequate supply of calcium over a lifetime contributes to the
development of osteoporosis. Many published studies show that low calcium intake
appears to be associated with low bone mass, rapid bone loss, and high fracture
rates. National nutrition surveys show that many people consume less than half the
amount of calcium recommended to build and maintain healthy bones. Food sources
of calcium include low-fat dairy products, such as milk, yogurt, cheese, and ice
cream; dark green, leafy vegetables, such as broccoli, collard greens, bok choy,
and spinach; sardines and salmon with bones; tofu; almonds; and foods fortified
with calcium, such as orange juice, cereals, and breads. Depending on how much calcium
you get each day from food, you may need to take a calcium supplement.
Calcium needs change during one’s lifetime. The body’s demand for calcium is greater
during childhood and adolescence, when the skeleton is growing rapidly, and during
pregnancy and breastfeeding. Postmenopausal women and older men also need to consume
more calcium. Also, as you age, your body becomes less efficient at absorbing calcium
and other nutrients. Older adults also are more likely to have chronic medical problems
and to use medications that may impair calcium absorption.
Vitamin D: Vitamin D plays an important role in calcium absorption and bone
health. Food sources of vitamin D include egg yolks, saltwater fish, and liver.
Studies show that vitamin D production decreases in the elderly, in people who are
housebound, and for people in general during the winter. Adults should have vitamin
D intakes of 600 IU (International Units) daily up to age 70. Men and women over
age 70 should increase their uptake to 800 IU daily.
An overall diet adequate in protein and other vitamins and minerals is also essential
for bone health.
Alcohol: Regular consumption of 2 to 3 ounces a day of alcohol may be damaging
to the skeleton, even in young women and men. Those who drink heavily are more prone
to bone loss and fracture, because of both poor nutrition and increased risk of
How to use the DietGrail food database to select foods for osteoporosis
This food database provides the calcium, fat, carbohydrate and protein contents
of approximately 7,000 food items. A food's mineral and vitamin contents are displayed
in charts to allow easy evaluation of its nutrition. You can use these vitamin and
mineral charts to choose the most nutrient-dense foods and avoid foods with empty
Use the Calcium column to evaluate foods and identify foods rich in calcium. Click
on any of the column headers to sort foods.
In addition, the calorie pie chart shows the contribution of fat, carb and protein
to the food's total calorie. If you wish to choose low-carb foods, you can sort
foods by their carb contents, or review the calorie chart and choose those where
carb's contribution to total calorie value is lowest.
Foods can be searched by name and sorted by macronutrient contents to help you find
the most appropriate foods for your phase.
- Fat, carbohydrate and protein values in table are in grams and calculated per 100g
of food. Calcium value is in mg.
- Click on column header to sort foods by name or by calcium, fat, carbohydrate or
- Pie chart shows relative contributions to total calories from carbohydrate, protein
and fat (and alcohol, if exists).
- The mineral and vitamin charts show the relative contents of minerals and vitamins
of each food. The higher the bubble, the higher mineral or vitamin content a food
has relative to other foods. The larger the bubble, the greater the mineral or vitamin
content relative to the Recommended Daily Allowances.
Please bookmark our partner websites to use when any of our nutrition calculators is not available or overloaded.
Calcium Rich Foods
List of the 50 richest sources of calcium. Calcium content is in milligrams and measured per 100 grams of food weight.
| ||Foods High in Calcium
| ||Leavening agents, baking powder, double-acting, straight phosphate
| ||Leavening agents, baking powder, double-acting, sodium aluminum sulfate
| ||Leavening agents, baking powder, low-sodium
| ||Desserts, rennin, tablets, unsweetened
| ||Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL
| ||Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes
| ||Lemonade, low calorie, with aspartame, powder
| ||Spices, basil, dried
| ||Tofu, dried-frozen (koyadofu), prepared with calcium sulfate
| ||Spices, savory, ground
| ||Cereals ready-to-eat, GENERAL MILLS, TOTAL, Blueberry Pomegranate
| ||Spices, marjoram, dried
| ||Spices, thyme, dried
| ||Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran
| ||Spices, dill weed, dried
| ||Cereals ready-to-eat, GENERAL MILLS, TOTAL, Cranberry Crunch
| ||Spices, sage, ground
| ||Seeds, sisymbrium sp. seeds, whole, dried
| ||Smelt, dried (Alaska Native)
| ||Spices, oregano, dried
| ||Cereals ready-to-eat, GENERAL MILLS, BERRY BERRY KIX
| ||Puddings, chocolate flavor, low calorie, regular, dry mix
| ||Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Double Chocolate Nut Bar
| ||Cocoa mix, with aspartame, low calorie, powder, with added calcium phosphorus, without added
| ||Foods High in Calcium
| ||Cheese product, pasteurized process, American, vitamin D fortified
| ||Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder
| ||Orange-flavor drink, breakfast type, low calorie, powder
| ||Cheese, parmesan, low sodium
| ||Spices, chervil, dried
| ||Spices, rosemary, dried
| ||Milk, dry, nonfat, regular, with added vitamin A and vitamin D
| ||Milk, dry, nonfat, regular, without added vitamin A and vitamin D
| ||Cheese, parmesan, shredded
| ||Spices, coriander leaf, dried
| ||Milk, dry, nonfat, instant, with added vitamin A and vitamin D
| ||Milk, dry, nonfat, instant, without added vitamin A and vitamin D
| ||Tofu, salted and fermented (fuyu), prepared with calcium sulfate
| ||Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Almond Snack Bar
| ||Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Blueberry Snack Bar
| ||Protein supplement, milk based, Muscle Milk Light, powder
| ||Cheese, parmesan, hard
| ||Milk, buttermilk, dried
| ||Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar
| ||Babyfood, cereal, oatmeal, with honey, dry
| ||Cheese, Mexican, blend, reduced fat
| ||Spices, parsley, dried
| ||Spices, tarragon, dried
| ||Cheese, parmesan, grated
| ||Cheese, parmesan, dry grated, reduced fat
| ||Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip
| ||Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar
| ||Baby food, fortified cereal bar, fruit filling
Go to DietGrail.com Main Page