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Calcium Counter
ARTHRITIS
FOUNDATION OF VICTORIA
www.arthritisvic.org.au ... (Copy of
information sheets - reviewed 2009)
Use the counter below to aim for the recommended
daily calcium intake.
Recommended Daily Calcium Intake
(National health and Medical Research Council of Australia)
| Category |
Age |
Calcium (mg) |
| Children |
1-3 |
700 |
| 4-7 |
800 |
| Girls |
8-11 |
900 |
| 12-15 |
1000 |
| 16-18 |
800 |
| Women |
10-54 |
800 |
| 54+ |
1000 |
| pregnant (last 3
months) |
1100 |
| lactating |
1200 |
| Boys |
8-11 |
800 |
| 12-15 |
1200 |
| 16-18 |
1000 |
| Men |
19-64 |
800 |
| 64+ |
800 |
Dietary Sources of Calcium
| Food |
Calcium (mg) |
Food |
Calcium (mg) |
Milk, 1 cup (250ml) |
| regular |
285 |
UHT
regular |
290 |
| low
fat, enriched |
375-440 |
skim |
375-400 |
| buttermilk |
360 |
evaporated |
665 |
| goats
milk |
290 |
skim
powdered (20g) |
290 |
| regular powdered (20g) |
203 |
. |
. |
Cheese, per 35g |
| parmesan |
385 |
cotto,
low fat |
335 |
| swiss |
300 |
edam |
300 |
| mozzarella |
285 |
cheddar |
270 |
| provolone |
265 |
pecorino |
260 |
| samsoe |
240 |
processed cheddar |
220 |
| cheshire |
215 |
blue
vein |
190 |
| havarti |
175 |
camembert |
170 |
| brie |
165 |
feta |
125 |
| ricotta |
80 |
quark |
30 |
| cottage |
25 |
|
|
Yoghurt, 1 tub (200g) |
| natural, reg |
340 |
natural, low fat |
420 |
| natural, acidophilus |
430 |
flavoured, vanilla |
340 |
| flavoured, fruit low fat |
360 |
. |
. |
Ice Cream, per scoop (50g) |
| vanilla/flavoured |
70-80 |
low
fat |
70-80 |
Dairy Dessert, per 200g |
| fromage frais |
150 |
fromage frais, low fat |
200 |
| custard |
210 |
. |
. |
| Spreads and Dips, 1 tbs (20g) |
| tahini |
65 |
tzatziki |
30 |
| hoummos |
5 |
. |
. |
| Nuts, per 100g |
| almonds |
240 |
brazils |
150 |
| walnuts |
90 |
hazelnuts |
90 |
| pistachio |
90 |
peanuts |
50 |
| Seeds, 1tbs (10g) best absorbed when crushed
or chewed |
| sesame |
7 |
sunflower |
10 |
| Fruits, 1 serve |
| average |
20 |
orange, 1 med |
50 |
| strawberries (1 cup) |
30 |
canteloupe, half |
30 |
| dried
apricots, 6 |
30 |
dried
fig, 1 |
25 |
| prunes, 6 large |
30 |
. |
. |
| Vegetables per 100g |
| silverbeet |
70 |
lebanese cucumber |
60 |
| spinach |
50 |
curly
endive |
45 |
| bok
choy |
35 |
carrot |
35 |
| celery |
35 |
green
beans |
30 |
| broccoli |
30 |
brussel sprouts |
30 |
| Breads and Cereals |
| bread, 1 slice |
15 |
muesli, swiss, 60g |
60 |
| muesli, toasted, 60g |
30 |
rice,
1 cup |
10 |
| pasta, white, 1 cup |
10 |
pasta, wholemeal, 1c |
30 |
| Legumes, per 100g |
| soy
beans |
60 |
haricot beans |
60 |
| chick
peas |
45 |
baked
beans |
40 |
| Soy beverages, 1 cup |
| So
Good |
300 |
Good
Life |
312 |
| Sungold Soy drink |
300 |
Tofu,
100g |
110 |
| Fish, per 100g |
| sardines, canned |
300 |
salmon, canned |
200-300 |
| prawns |
100-135 |
. |
. |
Date Last Reviewed by NEVDGP:
20 August, 2006
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