Part 2: How Much Daily Calcium Do I Need? From What Food Sources? Milk Alternatives?
Part 2: How Much Daily Calcium Do I Need?
Here is a list of the current daily recommended calcium requirements:
1 – 3 year old 500mg
4 – 8 year old 800mg
9 – 18 year old 1300mg
19 – 50 years old 1000mg
51+ years 1200 mg
What foods contain significant sources of well-absorbed calcium?
Check out the calcium amounts in the following list of foods per food group. Make note of those you frequently eat and add up the calcium mgs to see what your current daily intake is.
Milk 1c 300mg
Buttermilk 1c 300mg
Hard cheddar or mozzarella cheese 1oz 200mg
Swiss or Gruyere cheese 1oz 270mg
Parmesan cheese 1T 70mg
Ice Cream 1/2c 100mg
Carnation Instant Breakfast 1 pkt 250mg
Nonfat dry milk powder 5T 300mg
Yogurt, nonfat 1c 300mg
Greek Yogurt 1c 187mg
Acorn Squash 1c 90mg
Arugula, raw 1c 125mg
Broccoli 1c 180mg
Spinach, cooked 1c 240mg
Dried Figs 1c 300mg
Kiwi 1c 50mg
Orange Juice (fortified with calcium) 1c 300mg
Garbanzo Beans 1c 80mg
Legumes, general, cooked 1/2c 15-50mg
White Beans 1/2c 70mg
Tofu, firm, calcium set 1/2c 250-750mg
Tofu, soft, regular 1/2c 120-390mg
Mackerel, canned 3oz 250mg
Salmon, canned with bones 3oz 170-210mg
Sardines 3oz 370mg
Shrimp, canned 3oz 125 mg
Cereals (calcium fortified) ½-1c 250-1000mg
Amaranth, cooked 1/2c. 135mg
Bread (calcium fortified) 1 slice 150-200mg
Brown rice, long grain 1c 50mg
Oatmeal, instant 1 pkg 100-150mg
Tortillas 2 85 mg
Almonds 1oz 80mg
Sunflower seeds, dried 1oz 50mg
Sesame seeds, whole, roasted 1 oz 280mg
Molasses, blackstrap 1 T 135mg
Overwhelmed by Milk Substitutes? Here Are Five Healthy Choices
Comparison of 2% Milk to Milk Substitutes*
|Type of Milk
|Calories||Total Fat||Protein||Calcium (%Daily Value)|
*Per 1-cup serving: Most store – bought alternative milks are calcium-fortified.
Today milk alternatives are not just widely available; they’re also growing in popularity. Milk substitutes fill a dietary void for vegans, animal advocates, people with high cholesterol, those with dairy allergies, and the estimated 30 million people who are lactose intolerant.
If you have challenges getting enough calcium in your diet, you may want to consider taking a good calcium supplement.
Next article Part 3: How to Choose a Calcium Supplement
Author: Michelle Hanson
Michelle Hanson, MA, RD, LD is Fresh & Natural Food’s Registered Dietitian. She received a Bachelor of Science degree in Nutrition and Clinical Dietetics with a minor in Community Health from the University of Minnesota – Twin Cities. She is a registered dietitian and current member of the Academy of Nutrition and Dietetics. Michelle has been a nutrition consultant for numerous years as well as a nutrition research director at the University of Minnesota – Twin Cities.
Michelle is passionate about food and nutrition and believes in helping people find simple, realistic ways to make healthy eating a part of their everyday lifestyle.
If you are interested in meeting Michelle or have questions for her, you can email her at: email@example.com. She will look forward to meeting you!