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.
  1. Milk and milk products
  2. Cereals and Grains
  3. Vegetables: Green leafy vegetables are an excellent source of calcium. Beetroot greens, Drumstick leaves, Fenugreek leaves, Turnip greens, Lotus stems, Curry leaves
  4. Spices:Cumin, Coriander, Cloves, Asafoetida (Hing), Oregano (Ajwain), Mustard seeds
  5. Fish