Community Health Services Department / Child Health & Dental Services Department
Getting Enough Calcium Without the Cow
This page was reviewed or revised on Thursday, October 29, 2009 10:32 AM
Nutrition Facts
Getting Enough Calcium Without the Cow
Some Helpful Tips:
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toss some nuts or seeds on a salad or in a casserole
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add beans to soups, stews and casseroles
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stir-fry broccoli, kale or bok choy and sprinkle with toasted almonds
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stock up on canned salmon for use in sandwiches, salads and casseroles
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try tofu lasagna or burgers
| Calcium Needs in mg per day | ||
| Age (years) | Females | Males |
| 4-8 | 800 | 800 |
| 9-13 | 1300 | 1300 |
| 14-18 | 1300 | 1300 |
| 19-30 | 1000 | 1000 |
| 31-50 | 1000 | 1000 |
| 51-70 | 1200 | 1200 |
| 70+ | 1200 | 1200 |
| Meeting Your Calcium Needs | ||
| Food | mg of calcium | Portion |
| Sardines | 300 | 7 medium |
| Pink salmon, canned with bones | 250 | 1/2 of a 213g can |
| Almonds | 200 | 125 mL |
| Bok Choy, Kale (cooked) | 150 | 125 mL |
| Baked beans, canned | 150 | 250 mL |
| Soya beans, cooked | 150 | 250 mL |
| Soy beverage | 300 | 1 cup |
| Tofu (made with calcium) | 150 | 125 mL |
| Brazil nuts | 100 | 125 mL |
| Sesame seeds | 100 | 125 mL |
| Scallops | 100 | 125 mL |
| Broccoli, cooked | 75 | 250 mL |
| Beans (kidney, white, lima, navy, garbanzo) | 75 | 250 mL |
| Whole wheat bread | 50 | 2 slices |
| Oranges | 50 | 1 medium |