Join the Meeting Place for Moms!
Talk to other moms, share advice, and have fun!

(minimum 6 characters)

Healthy Eating - Day 1: Calculate Your Calcium!

Posted by on Jan. 15, 2012 at 4:45 PM
  • 95 Replies

Nursing or not, calcium is super important for women's health!  Breastfeeding moms should be aiming for about 1,000-1,200 mg of calcium daily.  And while supplements are fine, calcium found in foods is absorbed by the body much more easily.

So, what does 1,200 mg of calcium a day look like?

An 8 oz glass of milk has about 300 mg of calcium.  Drink 4 glasses a day, and you're all set!

But what if you can't (or just don't want to) drink that much milk?  Fear not!  There are tons of other ways to get calcium into your diet, and these handy numbers will show you just how easy it is to make that 1,200 mg a day mark!  (I've highlighted in red the foods that come close to a glass of milk with just one serving.)


Dairy and Soy

Amount

Calcium (mg)

Milk (skim, low fat, whole)

1 cup

  300

Buttermilk

1 cup

  300

Cottage Cheese

.5 cup

  65

Ice Cream or Ice Milk

.5 cup

  100

Sour Cream, cultured

1 cup

  250

Soy Milk, calcium fortified

1 cup

  200 to 400

Yogurt

1 cup

  450

Yogurt drink

12 oz

  300

Carnation Instant Breakfast

1 packet

  250

Hot Cocoa, calcium fortified

1 packet

  320

Nonfat dry milk powder

5 Tbsp

  300

Brie Cheese

1 oz

  50

Hard Cheese (cheddar, jack)

1 oz

  200

Mozzarella

1 oz

  200

Parmesan Cheese

1 Tbsp

  70

Swiss or Gruyere

1 oz

  270


Vegetables


Acorn squash, cooked

1 cup

  90

Arugula, raw

1 cup

  125

Bok Choy, raw

1 cup

  40

Broccoli, cooked

1 cup

  180

Chard or Okra, cooked

1 cup

  100

Chicory (curly endive), raw

1 cup

  40

Collard greens

1 cup

  50

Corn, brine packed

1 cup

  10

Dandelion greens, raw

1 cup

  80

Kale, raw

1 cup

  55

Kelp or Kombe

1 cup

  60

Mustard greens

1 cup

  40

Spinach, cooked

1 cup

  240

Turnip greens, raw

1 cup

  80


Fruits


Figs, dried, uncooked

1 cup

  300

Kiwi, raw

1 cup

  50

Orange juice, calcium fortified

8 oz

  300

Orange juice, from concentrate

1 cup

  20


Legumes


Garbanzo Beans, cooked

1 cup

  80

Legumes, general, cooked

.5 cup

  15 to 50

Pinto Beans, cooked

1 cup

  75

Soybeans, boiled

.5 cup

  100

Temphe

.5 cup

  75

Tofu, firm, calcium set

4 oz

  250  to  750

Tofu, soft regular

4 oz

  120  to  390

White Beans, cooked

.5 cup

  70


Grains


Cereals (calcium fortified)

.5 to 1 cup

  250  to  1000

Amaranth, cooked

.5 cup

  135

Bread, calcium fortified

1 slice

  150  to  200

Brown rice, long grain, raw

1 cup

  50

Oatmeal, instant

1 package

  100  to  150

Tortillas, corn

2

  85


Nuts and Seeds


Almonds, toasted unblanched

1 oz

  80

Sesame seeds, whole roasted

1 oz

  280

Sesame tahini

1 oz (2 Tbsp)

  130

Sunflower seeds, dried

1 oz

  50


Fish


Mackerel, canned

3 oz

  250

Salmon, canned, with bones

3 oz

  170  to  210

Sardines

3 oz

  370


Other


Molasses, blackstrap

1 Tbsp

  135


Are you surprised by the calcium content of any of the foods above?  What's YOUR favorite way to get calcium? 


by on Jan. 15, 2012 at 4:45 PM
Add your quick reply below:
You must be a member to reply to this post.
Replies (1-10):
LeahNichole81
by on Jan. 15, 2012 at 5:46 PM
Didn't know kiwi had calcium :) just bought some at the store :)
Posted on CafeMom Mobile
slvrbtrfly
by on Jan. 15, 2012 at 5:47 PM
Cheese, yogurt. I also have 2 tbsp blackstrap molasses daily.
MedievalMama
by on Jan. 15, 2012 at 5:48 PM

I know I don't get enough calcium in my diet, I can't do milk. I do take a calcium cupplement and try to eat more food with higher calcium or fortified with calcium in them though. Especially the OJ.

srbeusk
by on Jan. 15, 2012 at 5:50 PM
Gosh, lol.... I can't have dairy or gluten... So I'm a little limited on what I can eat...
I've never paid much attention to calcium... Though I used to drink a ton of milk... Lol
Almond milk has calcium to I believe? I drink plenty of that as well...
Posted on CafeMom Mobile
MedicturnedMama
by Member on Jan. 15, 2012 at 5:51 PM
I get most of mine from cheese, yogurt, and milk. I do like the carnation instant breakfasts, but I was wondering if the amount listed above is just in the powder, since it is suppose to be mixed with milk.
kcangel63
by on Jan. 15, 2012 at 5:52 PM
I love milk, but I have been planning on making yogurt and fruit smoothies for breakfast. We also have lots of dates. :)
BUTTERFLY463
by on Jan. 15, 2012 at 5:52 PM

 I love drinking milk. Lots of it. I may drink like two 8 oz of orange juice a day. And I like to eat the mozzarella cheese sticks.

tabi_cat1023
by Group Admin -Tabitha on Jan. 15, 2012 at 5:53 PM

Thank you!! I prefer to drink a glass of milk, have some cheese and some orange juice

PEEK05
by on Jan. 15, 2012 at 5:55 PM

To get added Calcium, I take a supplement and a couple times a week I drink orange juice with added calcium.

kaitensmommy
by on Jan. 15, 2012 at 5:56 PM

I didn't know that many foods had it in them! I love soymilk and yogurt :)

Add your quick reply below:
You must be a member to reply to this post.
Join the Meeting Place for Moms!
Talk to other moms, share advice, and have fun!

(minimum 6 characters)