How much calcium is in that food?

Dairy products provide good amounts of calcium our bodies can easily use but how much calcium is there in other foods?

Getting enough calcium is important to maintain the health of our bones and teeth, and plays an important role in heart and nerve function. The recommended dietary intake (RDI) for calcium depends on your age and gender.

• Men aged 19-70 and for women aged 19-50 = RDI 1000mg
• Men 71+ and for women aged 51+ = RDI 1300mg

Calcium can be found in a number of non-dairy foods but the amount we absorb during digestion varies. Plant-based foods often contain phytate and oxalate, and at high levels these chemicals bind to the minerals in the food meaning we absorb less. Spinach is high in oxalate and high-phytate foods include soy beans and rye, but soaking, cooking and sprouting of these foods are all ways of reducing phytate’s binding power.

Canned sardines (drained)

400mg calcium per small can (drained weight around 85g)

• Men 19-70 / women 19-50 = 40% day's worth
• Men 71+ / women 51+ =  31% day's worth

Bean Supreme Tofu

210mg calcium per 100g serve

• Men 19-70 / women 19-50 = 21% day's worth
• Men 71+ / women 51+ =  16% day's worth

Canned salmon (drained)

200mg calcium per small can (drained weight around 85g)

• Men 19-70 / women 19-50 = 20% day's worth
• Men 71+ / women 51+ =  15% day's worth

Chinese cabbage – cooked

128mg calcium per cup

• Men 19-70 / women 19-50 = 13% day's worth
• Men 71+ / women 51+ =  10% day's worth

Tahini

104mg calcium per 2 tablespoons

• Men 19-70 / women 19-50 = 10% day's worth
• Men 71+ / women 51+ =  8% day's worth

Wholegrain oats

79mg calcium per 1/2 cup

• Men 19-70 / women 19-50 = 8% day's worth
• Men 71+ / women 51+ =  6% day's worth

Broccoli (boiled, drained, chopped)

59mg calcium per cup

• Men 19-70 / women 19-50 = 7% day's worth
• Men 71+ / women 51+ =  5% day's worth

Red kidney beans (cooked)

58mg calcium per cup

• Men 19-70 / women 19-50 = 6% day's worth
• Men 71+ / women 51+ =  5% day's worth

Green beans (boiled, drained, chopped)

50mg calcium per cup

• Men 19-70 / women 19-50 = 5% day's worth
• Men 71+ / women 51+ =  4% day's worth

Orange

37mg calcium per orange

• Men 19-70 / women 19-50 = 4% day's worth
• Men 71+ / women 51+ =  3% day's worth

Almonds

30mg calcium per 10 almonds

• Men 19-70 / women 19-50 = 3% day's worth
• Men 71+ / women 51+ =  2% day's worth

Sesame seeds

21mg calcium per 2 tablespoons

• Men 19-70 / women 19-50 = 2% day's worth
• Men 71+ / women 51+ =  2% day's worth