| How to use the calculator: |
- How old are you? Use the pull-down menu to indicate your age;
- What did you eat? Enter the number of servings for each of the calcium-rich foods the you ate
yesterday;
- Click on "Calculate My Calcium" to see if you need a calcium supplement.
Because dairy products are one of the most calcium-rich food sources, it may be challenging for vegans or individuals with lactose
intolerance to obtain appropriate amounts of calcium through their diet. These individuals are advised to
monitor their calcium intake very carefully and to consider a calcium supplement to meet their daily
requirements.
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| How old are you? |
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| CALCIUM RICH FOODS |
USUAL SERVING SIZE |
|
| MILK AND MILK PRODUCTS |
| *Milk (skim, 1%, 2%, whole or chocolate) |
1 cup / 250 mL |
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| Buttermilk |
1 cup / 250 mL |
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| Cheese - Mozzarella |
1 1/4" / 3 cm cube |
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| Cheese - Cheddar, Edam, Gouda |
1 1/4" / 3 cm cube |
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| Yogurt - plain |
3/4 cup / 185 mL |
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| Milk - powder, dry |
1/3 cup / 75 mL |
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| Ice cream |
1/2 cup / 125 mL |
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| Cottage cheese - 2%, 1% |
1/2 cup / 125 mL |
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| FISH AND OTHER FOODS |
| Sardines, with bones |
1/2 can / 55 g |
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| Salmon, with bones - canned |
1/2 can / 105 g |
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| Fortified rice or soy beverage |
1 cup / 250 mL |
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| Fortified orange juice |
1 cup / 250 mL |
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| Molasses. blackstrap |
1 tbsp / 15 mL |
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| Sesame seeds |
1/2 cup / 125 mL |
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| Beans, baked |
1/2 cup / 125 mL |
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| Beans - cooked (kidney, lima) |
1 cup / 250 mL |
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| Soybeans - cooked |
1 cup / 250 mL |
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| Taco |
1 small |
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| Tofu - with calcium sulfate |
3 oz / 84 g |
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| BREADS AND CEREALS |
| Muffin - bran (homemade with milk) |
1 medium |
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| Bread - whole wheat |
2 slices |
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| Instant oatmeal, calcium added |
1 pouch / 32 g |
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| FRUITS AND VEGETABLES |
| Broccoli - cooked |
3/4 cup / 185 mL |
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| Orange |
1 medium |
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| Banana |
1 medium |
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| Bok Choy |
1/2 cup / 125 mL |
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| Figs - dried |
10 |
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| COMBINATION DISHES |
| Lasagna - homemade |
1 cup / 250 mL |
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| Soup made with milk, such as cream of chicken, mushroom or celery |
1 cup / 250 mL |
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