Calcium Enriched Foods

This article is for those who are needing to increase mother's, baby's or their toddler's diet due to a need to reduce dairy and dairy products.

 

approximate milligrams of calcium content per 1 cup

 
Vegetables

450  turnip greens, cooked
450  mustard greens, cooked
330  bok choy, cooked
320  bean sprouts
250  spinach, cooked

 

Fruit

126  dried figs,
106  ripe olives
 67   dried apricots
 62   sultanas
 60   black currants
 59   dates
 51   dried prunes
 41   oranges
 22   sweet cherries
 21   strawberries
 17   pineapple
 16   grapes
 10   avocado
  8    bananas
  7   apples

 
Grains

300  tapioca, dried
119  wheat brand
114  buckwheat raw
  72  wheat germ
  50  corn meal, whole grain
  40  rye flour, dark
  20 rye flour, light
  20 brown rice, cooked

 

Nuts

900  sesame seeds
660  almonds
600  chestnuts
280  walnuts
260  sunflower seeds

 

Beans

450  soybeans, cooked
400  tofu
340  gabanze beans, cooked

 

Sea food

1093 Kelp
270   Salmon with the edible bones
260   Sardines with bones

Daily Requirements of Calcium

 

Calcium needs vary during your life the following is a list of daily requirements:

 
Breastfeeding mum's
1300 mg

 

Infants under 1 year
600 mg
 
Children

1 - 3 years400 mg

4 - 6 years500 mg

7 - 10 years600 mg

 
Adolescents

11 - 18 years girls800 mg

11 - 18 years boys1000 mg

 
Adults 19 years and over

700 mg

 

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All articles on this website have a copyright.  The use of any material must have permission from Cradle 2 Kindy Parenting Solutions.

 

Disclaimer: Article on our website are for education purposes only.  Please consult with your doctor to make sure this information is right for your child.

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All articles on this website have a copyright.  The use of any material must have permission from Cradle 2 Kindy Parenting Solutions.

Disclaimer: Articles on our website are for education purposes only.  Please consult with your doctor to make sure this information is right for your child.

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Christine Jolly, Owner and Parent Coach

Hobart, Tasmania

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