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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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.
