How Much Calcium Do We Need?

Age	Daily calcium requirement
4 to 8	800 mg
9 to 18	1300 mg
19 to 50	1000 mg
50+	1500 mg
pregnant or lactating women 18+	1000 mg

How to maximize your calcium intake through diet

Make sure that you are getting an adequate amount of calcium every day
Consult a reliable food chart - like the one below - which shows the calcium content of specific foods. Calculate your daily calcium intake and see if you are achieving the levels recommended by Osteoporosis Canada in the chart above.

Eat foods that contain calcium that is easily absorbed.
Dairy products such as milk, cheese and yogurt are excellent sources of calcium because they contain high amounts of calcium that are easily absorbed by the body. Skim milk products provide as much calcium as whole milk with the added advantage of less fat and cholesterol. Some calcium-fortified soy beverages and orange juices may contain as much calcium as milk (check the labels). Vegetables also provide calcium, as do fish products containing bones (canned salmon and sardines) and meat alternatives such as lentils and beans.

Pay attention to foods that cause calcium loss
There is evidence to suggest that calcium loss through the urine is increased by the consumption of excess salt and caffeine.

Salt (sodium): Over 90% of sodium comes from food rather than from table salt. Therefore, it is advisable to keep the intake of salt and salty foods to a minimum.

Caffeine: Most experts agree that two to three cups of coffee or cola a day is probably not detrimental if calcium intake is adequate. If you consume more than four cups a day, have at least one glass of milk for every cup of caffeine-containing beverage (or make your coffee a café latté).

If you eat few or no dairy products, monitor your calcium intake carefully.
Some people are unable or choose not to eat dairy foods. If you are one of these individuals, we strongly recommend that you educate yourself on the calcium content of other foods. Monitor your calcium intake very carefully (possibly with the help of a dietitian) and consider a calcium supplement to make sure you meet your daily requirement.

CALCIUM CONTENT OF SOME COMMON FOODS	PORTION	CALCIUM*
MILK AND MILK PRODUCTS
Milk - 2%, 1%, skim, chocolate	1 cup+/250mL	300 mg
Buttermilk	1 cup/250mL	285 mg
Cheese - Mozzarella	1 1/4"/3 cm cube	200 mg
Cheese - Cheddar, Edam, Gouda	1 1/4"/3 cm cube	245 mg
Yogurt - plain	3/4 cup/185 mL	295 mg
Milk - powder, dry	1/3 cup/75 mL	270 mg
Ice cream	1/2 cup/125 mL	80 mg
Cottage cheese - 2%, 1%	1/2 cup/125 mL	75 mg
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FISH AND ALTERNATIVES
Sardines, with bones	1/2 can/55 g	200 mg
Salmon, with bones - canned	1/2 can/105 g	240 mg
Fortified rice or soy beverage	1 cup/250 mL	300 mg
Fortified orange juice	1 cup/250 mL	300 mg
Molasses. blackstrap	1 tbsp/15 mL	180 mg
Sesame seeds	1/2 cup/125 mL	95 mg
Beans, baked	1/2 cup/125 mL	75 mg
Beans - cooked (kidney, lima)	1 cup/250 mL	50 mg
Soybeans - cooked	1 cup/250 mL	170 mg
Taco	1 small	221 mg
Tofu - with calcium sulfate	3 oz/84 g	130 mg
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BREADS AND CEREALS
Muffin - bran (homemade with milk)	1 medium	84 mg
Bread - whole wheat	2 slices	40 mg
Instant oatmeal, calcium added	1 pouch/32 g	150 mg
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FRUITS AND VEGETABLES
Broccoli - cooked	3/4 cup/185 mL	50 mg
Orange	1 medium	50 mg
Banana	1 medium	10 mg
Bok Choy	1/2 cup/125 mL	75 mg
Figs - dried	10	150 mg
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COMBINATION DISHES
Lasagna - homemade	1 cup/250 mL	285 mg
Soup made with milk, such as cream of chicken, mushroom or celery	1 cup/250 mL	175 mg

*Approximate values
+Calcium-enriched milk - add 100 mg per serving

The calcium in soy beverage is absorbed at the rate of 70 to 90% of milk.
The calcium in some foods such as almonds, rhubarb and spinach is not well absorbed.