Page 20 - Seniors Today June2020

Calcium content of various foods
While dairy products can provide a good source of calcium, daily calcium requirements need
not necessarily come only from these. Two serves of dairy products and another serve of
calcium-rich foods like broccoli, beans, almonds, tinned salmon and sardines equate to about
1,000mg of calcium.
If you choose alternative calcium sources, note the quantity of calcium found within the
particular food source. The following table lists the average calcium content of a variety of
foods:

FOOD SERVING CALCIUM PRESERVE

Regular milk 1 cup (250ml) 285mg

Skim milk 1 cup (250ml) 310mg

Natural yogurt 1 tub (200g) 340mg

Low fat yogurt 1 tub (200g) 420mg

Cheddar cheese 40g cube 310mg

Low fat cottage cheese 100g 80mg

White bread 1 slice 15mg

Cooked spinach 1 cup (340g) 170mg

Cooked broccoli 1 cup (100g) 30mg

Canned salmon (+ bones) ½ cup 230mg

Canned sardines (+ bones) 50g 190mg

Almonds 15 almonds 50mg

Tofu 100g block 0-100mg*

* The calcium content of tofu depends on how the tofu has been processed. If it is processed
using calcium chloride or calcium sulphate, tofu may have up to 100mg calcium per 100g
block. Otherwise the calcium content of tofu is very low.

20