Merck Frosst
MerckFrosst Home Contact Us Français
MerckFrosst HomeContact UsFrançais
Patients and Caregivers

Osteoporosis

Calculators

Calcium Calculator

Do you know how much calcium you are getting every day?

According to the Osteoporosis Canada, the recommended daily intake of elemental calcium for adults 19 to 50 years of age is 1000 mg (including any supplements), while for adults over 50 years of age it is 1500 mg per day of elemental calcium. For pregnant and lactating women (18 years of age and older) the recommended daily intake of elemental calcium is 1000 mg.1

The following calcium calculator can help you to find out how much calcium you are getting. Enter in the table below the number of portions of each food that you eat daily and the calculator will automatically total the amount of calcium you received from that food and for the entire day.

Calcium Content of Some Common Foods Portion Number of Portions per Day Calcium (mg) Total Amount of Calcium
(mg)
MILK AND MILK PRODUCTS
Cheese – Cheddar 2.54 cm (cube) 124
Cheese – Cottage (2%) 250 mL 164
Cheese – Gruyere 2.54 cm (cube) 152
Cheese – Mozzarella (partially skimmed) 250 mL (diced) 1020
Cheese – Swiss (Emmenthal) 2.54 cm (cube) 144
Milk – Skim 250 mL 319
Milk – 2% 250 mL 314
Milk 2% – Chocolate 250 mL 300
Milk 3.25 % – Whole 250 mL 308
Yogurt – Drink 250 mL 274
Yogurt – Frozen 250 mL 294
Yogurt – Plain (1-2%) 250 mL 474
Yogurt – Stirred fruit 250 mL 357
FISH AND OTHER FOODS
Almonds – Blanched, oil roasted and salted 25 almonds 57
Salmon – Pink, canned with bones 250 mL (drained) 348
Sardines – Atlantic, canned in oil with bones 250 mL (drained) 601
Sesame seeds – Whole and dehydrated 15 mL 89
Tofu – Firm, prepared with calcium sulphate 4.5 x 4 x 4 cm 547
BREADS AND CEREALS
Bread – Whole wheat 1 slice 20
English muffin – Wheat 1 muffin 101
FRUITS AND VEGETABLES
Broccoli – Boiled 250 mL (chopped) 92
Figs – Dried, uncooked 5 135
Orange from Florida – Uncooked 250 mL (in pieces) 84
DAILY TOTALS

Adapted from Brault Dubuc M and Caron Lahaie L2

References:
1Brown JP et al. 2002 Clinical practice guidelines for the diagnosis and management of osteoporosis in Canada. Can Med Assoc J 2002;167(Suppl 10):S1-S34. 

2Brault Dubuc M and Caron Lahaie L. Valeur nutritive des aliments. Société Brault-Lahaie, 2003, 9th ed.:331.

11-06 05-CDN-34260915-PI/WEB

Printer friendly
Email a friend

This site is for residents of Canada. / This site was updated on October 26, 2011.