Pantry Staples: Recipes Calcium Sources Snacks: Cook Books
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Our Medical team told me when I asked about calcium suplements that my daughter should get calcium from food not to give her supplements. Using fortified foods was fine but no pills. I continue to worry about the effect of removing dairy so I look for foods that have calcium naturally or are fortified.
How much calcium do you need?
1 to 3 years 700 mg
4 to 8 years 1,000 mg
9 to 13 years 1,300 mg
14 to 18 years 1,300 mg
19 to 50 years 1,000 mg
Figures are from The Office of Dietary Supplements National Institutes of Health
Some interesting calcium fortified products
Calcium Levels
Food amount Calcium in mg
Apple Juice, unsweetened 1 Cup 20 mg
Apple Juice, HyVee Calcium Fortified 1 Cup 200 mg
Apple Juice, Musselman's Calcium Fortified 1 Cup 300 mg
Beans, black, cooked 1 Cup 46 mg
Beans, great northern, cooked 1 Cup 120 mg
Beans, kidney, cooked 1 Cup 74 mg
Beans, navy, cooked 1 Cup 126 mg
Beans, pinto, cooked 1 Cup 79 mg
Beans, green, cooked 1 Cup 57 mg
Beans, white, cooked 1 Cup 191 mg
Broccoli, cooked 1 Cup 62 mg
Brussel Sprouts, cooked 1 Cup 56 mg
Cabbage, cooked 1 Cup 72 mg
Cereal, General Mills Corn Chex 1 Cup 97 mg
Cereal, General Mills Corn Lucky Charms 1 Cup 111 mg
Cereal, General Mills Rice Chex 1 1/4 Cup 115 mg
Corn Starch, Clabber Girl Calcium Fortified 1 Tablespoon 150 mg
Fish, Salmon, Pink, canned drained 3 oz 183 mg
Milk, Hyvee Almond Milk 8 Oz 300 mg
Milk, Rice Milk , Better Than Milk Powder, Prepared 8 Oz 300 mg
Refried beans 1 Cup 83 mg
Figures are from The USDA Nutritional Database or from product labels
If you have any suggestions for additions or corrections please contact me