Calcium Tables

The tables below provide guidelines for Calcium intake as well as factors that might affect bone health.

Figure 1: Recommendations for Adequate Dietary Calcium Intake (1)

AGE

CALCIUM INTAKE (mg/day)

0 – 6 months

210

7 – 12 months

270

1 – 3 years

500

4 –8 years

800

9 – 18 years

1300

19 – 50 years

1000

50 to > 70 years

1200

 

Figure 2: Approximate Calcium Content of 1 Serving of Some Common Foods that are Good Sources of Calcium (1)

FOOD

SERVING SIZE

CALCIUM (mg)

No OF SERVINGS TO EQUAL CALCIUM CONTENT IN 1 CUP OF LOW-FAT MILK

DAIRY FOODS
Full Cream Milk 1 cup (244g) 246 1.0
Low Fat Milk 1 cup (245g) 264
Fat Free Milk 1 cup (244g) 223 1.2
Fat Free Yoghurt, fruit 170g 258 1.0
Frozen Yoghurt 1/2 cup (72g) 103 2.6
Cheese 28g 202 1.3
Processed Cheese 21g 144 1.8
Ricotta Cheese 1/2 cup (124g) 337 0.7
NON-DAIRY FOODS
Salmon, canned, drained with bones 85g 203 1.3
Tofu 1/2 cup (126g) 204 1.3
White Beans, cooked 1 cup (179g) 161 1.6
Broccoli, cooked 1 cup (156g) 62 4.3
Baked Beans, canned 1 cup (253g) 127 2.0
Tomatoes, canned 1 cup (255g) 87 3.0
FORTIFIED FOOD
Fortified Cereal 3/4 cup (30g) 100 2.6
Soya Milk 1 cup (250ml) 200 – 250 0.5 – 1.3

 

Figure 3: Potential Nutritional Determinants of Bone Health (2)

BENEFICIAL FACTORS

POTENTIALLY DETRIMENTAL DIETARY FACTORS

Calcium Excess Alcohol
Copper Excess Caffeine
Zinc Excess Sodium
Fluoride Excess Fluoride
Magnesium Excess / Insufficient Protein
Phosphorus Excess Phosphorus
Potassium Excess / Insufficient vitamin A
Vitamin C Excess n-6 PUFA
Vitamin D
Vitamin K
B – Vitamins
N-3 Fatty Acids
Protein
Novel bioactive food compounds
Whey-derived peptides
Phytoestrogens
Non-digestible oligosaccharides (especially inulin-type fructans)

 

References:

1. Greer FR & Krebs NF. (2006) Optimizing Bone Health and Calcium Intakes of Infants, Children and Adolescents. Am Acad Ped 117:578 – 585.

2. Cahman KD. (2007) Diet, Nutrition and Bone Health. The Journal of Nutrition. 137:2507S – 2512S.

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