11/19/16 6/22/13

How Much Calcium Is in That?

June 22, 2013 by Jenny Sugar

You might not give much thought to how much calcium you get (or even know how much you need), but if you're a woman in your 20s, 30s, or 40s, then you'll be glad you paid attention. Calcium is needed for building strong bones until you reach your mid-20s, and after that, it helps keep your bones healthy and slows down bone density loss to prevent osteoporosis later in life.

The RDI of calcium for women over 19 years old is about 1,000 mg per day. Dairy products are a great source of calcium, but they're not the only source, which is good news for those following a vegan diet. Check out the chart below to see if you're getting enough.

Dairy Products and Nondairy Milks	Calcium (mg)
1 cup skim milk	300
1 cup unsweetened soy milk	300
1 cup enriched original rice milk	300
1 oz. part-skim mozzarella	222
1-oz. slice Swiss	222
1 oz. monterey jack cheese	211
1-oz. slice provolone	211
1 oz. cheddar	210
6 oz. nonfat vanilla Greek yogurt	200
1 mozzarella cheese stick	200
1/2 cup vanilla frozen yogurt	200
1/2 cup vanilla ice cream	150
1 oz. feta	140
2 tbsp. grated parmesan	125
1 slice organic American cheese	100
1/2 cup low-fat cottage cheese	78
1 oz. chèvre	40
2 tbsp. cream cheese	23
8 medium sardines (canned)	367
3 oz. cooked clams	78
4 oz. halibut	68
3 oz. cooked Alaskan crab	50
3 oz. cooked oysters	48
1 can tuna in water	18

Veggies, Legumes, Nuts, and Seeds	Calcium (mg)
4 oz. extra-firm tofu	199
1 tbsp. sesame seeds	88
1/2 cup black soybeans	80
1/2 cup cooked bok choy	79
20 cup raw almonds	60
1/2 cup kidney beans	60
1/2 cup black beans	60
1/2 cup chickpeas	60
1/2 cup pinto beans	60
1/2 cup shelled edamame	50
1/2 cup cooked butternut squash	42
1 tbsp. almond butter	40
1 cup raw kale	38
1/2 cup baked sweet potato	38
4 Brazil nuts	32
1/4 cup raw pistachios	30
1/2 cup cooked green beans	28
1 cup raw spinach	28
1/2 cup raw broccoli	21
1/2 cup celery	20
1 tbsp. tahini (ground sesame seeds)	20

Fruits	Calcium (mg)
1 cup calcium- and vitamin-D-fortified orange juice	350
4 medium dried figs	70
1 medium naval orange	60
2 Medjool dates	31
1/4 cup raisins	18

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