CALCIUM CONTENT OF SOME COMMON FOODS

Age	Daily calcium requirement
4 to 8	1000 mg
9 to 18	1300 mg
19 to 50	1000 mg
50+	1200 mg
pregnant or lactating women 18+	1000 mg

 

CALCIUM CONTENT OF SOME COMMON FOODS	PORTION	CALCIUM*
Food Product - 250 to 300+ mg Ca
Buttermilk	1 cup/250mL	300 mg
Fortified orange juice	1 cup/250mL	300 mg
Fortified rice or soy beverage	1 cup/250mL	300 mg**
Milk - whole, 2%, 1%, skim, chocolate	1 cup/250mL	300 mg***
Milk, evaporated	1/2 cup/125 mL	367 mg
Milk - powder, dry	1/3 cup/75 mL	270 mg
Yogurt – plain, 1-2% M.F.	3/4 cup/175 mL	332 mg
Food Product – 160 to 249 mg Ca
Almonds, dry roast	1/2 cup/125 mL	186 mg
Beans – white, canned	1 cup/250 mL	191 mg
Cheese – Blue, Brick, Cheddar, Edam, Gouda, Gruyere, Swiss	1 ¼”/3 cm cube	245 mg
Cheese – Mozzarella	1 ¼”/3 cm cube	200 mg
Drinkable yogurt	4/5 cup/200 mL	191 mg
Frozen yogurt, vanilla	1 cup/250 mL	218 mg
Fruit-flavoured yogurt	3/4 cup/175 mL	200 mg
Ice cream cone, vanilla, soft serve	1	232 mg
Kefir (fermented milk drink) – plain	3/4 cup/175 mL	187 mg
Molasses, blackstrap	1 Tbsp/15 mL	180 mg
Salmon, with bones – canned	1/2 can/105 g	240 mg
Sardines, with bones	1/2 can/55 g	200 mg
Soybeans, cooked	1 cup/250 mL	170 mg
Food Product – 125 to 159 mg Ca
Beans – baked, with pork, canned	1 cup/250 mL	129 mg
Beans – navy, soaked, drained, cooked	1 cup/250 mL	126 mg
Collard greens – cooked	1/2 cup/125 mL	133 mg
Cottage cheese, 1 or 2%	1 cup/250 mL	150 mg
Figs, dried	10	150 mg
Instant oatmeal, calcium added	1 pouch/32 g	150 mg
Soy flour	1/2 cup/125 mL	127 mg
Tofu, regular – with calcium sulfate	3 oz/84 g	130 mg
111
Food Product – 75 to 124 mg Ca
Beans - baked, plain	1 cup/250 mL	86 mg
Beans - great northern, soaked, drained, cooked	1 cup/250 mL	120 mg
Beans - pinto, soaked, drained, cooked	1 cup/250 mL	79 mg
Beet greens - cooked	1/2 cup/125 mL	82 mg
Bok choy, Pak-choi - cooked	1/2 cup/125 mL	84 mg
Bread, white	2 slices	106 mg
Chickpeas (garbanzo beans)	1 cup/250 mL	77 mg
Chili con carne, with beans - canned	1 cup/250 mL	84 mg
Cottage cheese - 2%, 1%	1/2 cup/125 mL	75 mg
Dessert tofu	1/2 cup/100 g	75 mg
Okra - frozen, cooked	1/2 cup/125 mL	89 mg
Processed cheese slices, thin	1	115 mg
Turnip greens - frozen, cooked	1/2 cup/125 mL	104 mg
111
Food Product - under 75 mg Ca
Artichoke - cooked	1 medium	54 mg
Beans, snap - fresh or frozen, cooked	1/2 cup/125 mL	33 mg
Broccoli - cooked	1/2 cup/125 mL	33 mg
Chinese broccoli (gai lan) - cooked	1/2 cup/125 mL	46 mg
Dandelion greens - cooked	1/2 cup/125 mL	74 mg
Edamame (East Asian dish, baby soybeans in the pod)	1/2 cup/125 mL	52 mg
Fireweed leaves, raw	1/2 cup/125 mL	52 mg
Grapefruit, pink or red	1/2	27 mg
Hummus	1/2 cup/125 mL	50 mg
Kale - cooked	1/2 cup/125 mL	49 mg
Kiwifruit	1	26 mg
Mustard greens - cooked	1/2 cup/125 mL	55 mg
Orange	1 medium	50 mg
Parmesan cheese, grated	1 Tbsp/15 mL	70 mg
Rutabaga (yellow turnip) - cooked	1/2 cup/125 mL	43 mg
Seaweed (agar) - dried	1/2 cup/125 mL	35 mg
Snow peas - cooked	1/2 cup/125 mL	36 mg
Squash (acorn, butternut) - cooked	1/2 cup/125 mL	44 mg

 

*Approximate values. **Added calcium may settle to the bottom of the container; shake well before drinking. ***Calcium-enriched milk - add 100 mg per serving.

Eat foods that contain calcium that is easily absorbed

Dairy products such as milk, cheese and yogurt are excellent sources of calcium because they contain high amounts of calcium that are easily absorbed by the body. Skim milk products provide as much calcium as whole milk with the added advantage of less fat and cholesterol. Some calcium-fortified soy beverages and orange juices may contain as much calcium as milk (check the labels). Vegetables also provide calcium, as do fish products containing bones (canned salmon and sardines) and meat alternatives such as lentils and beans.

Pay attention to foods that cause calcium loss

There is evidence to suggest that calcium loss through the urine is increased by the consumption of excess salt and caffeine.

Salt (sodium): Over 90% of sodium comes from food rather than from table salt. Therefore, it is advisable to keep the intake of salt and salty foods to a minimum.

Caffeine: Most experts agree that two to three cups of coffee or cola a day is probably not detrimental if calcium intake is adequate. If you consume more than four cups a day, have at least one glass of milk for every cup of caffeine-containing beverage (or make your coffee a café latté).

If you eat few or no dairy products, monitor your calcium intake carefully

Some people are unable or choose not to eat dairy foods. If you are one of these individuals, we strongly recommend that you educate yourself on the calcium content of other foods. Monitor your calcium intake very carefully (possibly with the help of a dietitian) and consider a calcium supplement to make sure you meet your daily requirement.