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