What is the calcium content in food?

calcium-content-abloomnova-1066x1600 What is the calcium content in food?

What is the calcium content in food? Is it really possible to have a calcium-rich diet as a vegan? Is dairy the best type of food for absorbing calcium?

Below is a list of the calcium content of different foods. Serving sizes are based on average portions, and calcium content is, while as precise as possible, is approximate. This is because calcium content varies in methods of production, recipe and brands. Some other brands producing the same foods may be use fortification techniques.

Food

Tofu

Wakame

Almonds

Cress

Figs, dried

White beans

Sardines in oil, canned

Custard made with milk,

Ice cream, vanilla

Pudding, vanilla

Rice pudding

Hard cheese

Fresh cheese

Soft cheese

Feta

Mozzarella

Cream cheese

Milk, semi-skimmed

Milk, skimmed

Milk, whole

 

Portion size

120 g

100 g

30 g

120g

60g

200g cooked

60g

120g

100g

120g

200g

30g

200g

0g

60g

60g

30g

200ml

200ml

200ml

Calcium amount

126mg

150mg

75mg

188mg

96mg

132mg

240mg

111mg

124mg

120mg

210mg

240mg

138mg

240mg

270mg

242mg

180mg

240mg

244mg

236mg

Of course, there are other foods contain good levels of calcium, however, these are some of the highest that are common in a western diet.

Veganism provides a perfect amount of calcium in the diet as long as it is balanced and varied. However, an omnivore arguably has an easier time with calcium because of the richness in foods like milk and cheese.

While you are concentrating on your calcium intake, beware that there are habits, lifestyle choices or illnesses that can inhibit or deplete calcium supplies. These include:

  • Alcohol
  • Smoking
  • Low body mass index
  • Poor nutrition
  • Vitamin D deficiency
  • Eating disorders
  • Insufficient exercise
  • Low dietary calcium intake
  • Frequent falls

While these can be reduced, some of them may benefit from professional care to help reduce or alleviate the damage it may cause on the skeletal system.

 

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