Calcium Requirement and Foods rich in calcium
The recommended daily calcium intake for males and females is as under.
Age | Daily Calcium Intake (mg) |
0-6 month | 210 |
7-12 month | 270 |
1-3 year | 500 |
4-8 year | 800 |
9-18 year | 1300 |
19-50 year | 1000 |
Over 50 year | 1200 |
Food Sources of Calcium
Dairy foods are very high in calcium, see the values given in the following table.
Food | Calcium mg per serving |
Calcium in Dairy Products | |
Skim Milk 1 cup | 301 |
Whole Milk 1 cup | 290 |
Plain Low fat Yogurt 1 cup | 415 |
Cow Milk Cottage Cheese (Paneer) 1 cup | 208 |
Buffalo Milk Cottage Cheese (Paneer) 1 cup | 480 |
Calcium in Beans & Grains | |
White beans 3/4 cup | 120 |
Navy beans 3/4 cup | 94 |
Chickpeas (Chhole) 3/4 cup | 58 |
Tofu 150g | 350 |
Soy bean curd slab 150g | 310 |
Cooked Soy bean 1 cup | 130 |
Instant oats, 1 pkt | 165 |
Calcium in Nuts | |
Almonds roasted 1/4 cup | 93 |
Almonds butter 2 Tbsp | 88 |
Sesame seeds 1/4 cup | 50 |
Calcium in Vegetables & Fruits | |
Cabbage/bok choy 1/2 cup | 190 |
Turnip greens 1/2 cup | 104 |
Broccoli 1/2 cup | 33 |
Okra 1/2 cup | 65 |
Orange 1/2 cup | 52 |
Orange juice fortified with calcium 1/2 cup | 165 |
From the above list you can chose foods high in Calcium.
Following is a list of foods that give you more than 300 mg of Calcium per 100 gm of that food.
- Milk and milk products
- Cereals and Grains
- Vegetables: Green leafy vegetables are an excellent source of calcium. Beetroot greens, Drumstick leaves, Fenugreek leaves, Turnip greens, Lotus stems, Curry leaves
- Spices:Cumin, Coriander, Cloves, Asafoetida (Hing), Oregano (Ajwain), Mustard seeds
- Fish