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Got calcium? How much calcium are you consuming per day through food?
Hands down, the healthiest way to meet your daily calcium needs is by EATING your calcium from food (rather than popping pills). Today, many people are consuming other dairy or non-dairy calcium products to meet their calcium needs rather than following the archaic dietary advice to drink 3 glasses of plain cow’s milk a day. Remember that no matter how old you are, calcium is an essential nutrient to build and maintain strong bones as well as keeping your cardiovascular system healthy.
Recommended Dietary Allowance (RDA) for Calcium: Adults
| Age | 19-50 years | 51-70 years | 71+ years |
| Male | 1,000 mg | 1,000 mg | 1,200 mg |
| Female | 1,000 mg | 1,200 mg | 1,200 mg |
| Pregnant | 1,000 mg | ||
| Lactating | 1,000 mg |
* It is NOT recommended to consume more than 2,500 mg of calcium per day.
How much calcium is in common foods?
| Food | Amount | Calcium (mg) |
| Skim Milk | 8 fl oz (1 cup) | 300 mg |
| Soy Milk | 8 fl oz (1 cup) | 300 mg |
| Almond Milk | 8 fl oz (1 cup) | |
| Yogurt | 6 oz | 200 mg |
| Cheese | 1 oz | 200 mg |
| Tofu | 4 oz | 200 mg |
| Sesame Seeds | 1 Tablespoon | 90 mg |
| Low-fat Cottage Cheese | ½ cup | 80 mg |
| Halibut | 4 oz | 80 mg |
| Beans (kidney beans, black beans, chickpeas, pinto beans) | ½ cup | 60 mg |
| Raw Almonds | 20 almonds | 60 mg |
| Naval Orange | 1 medium | 60 mg |
| Shelled Edamame | ½ cup | 50 mg |
| Almond Butter | 1 tsp | 40 mg |
| Raw Kale | 1 cup | 40 mg |
| Raw Spinach | 1 cup | 30 mg |
| Raw Broccoli | 1 cup | 30 mg |
Try something new…a calcium rich frozen Greek yogurt treat which helps reduce cholesterol or to be precise zero cholesterol. And since this snack doesn’t contain cholesterol at all, it is heart healthy as well.
Check out this week’s featured recipe, Frozen Yogurt Cherry Banana Oat Bars:
Yield = 12 bars (3 inch x 2.25 inch square)
Take a look in your refrigerator, freezer, and pantry and select any yogurt, fruit, nut, and oat that will create a delicious frozen yogurt bar!
Ingredients:
- 2 cups of greek yogurt, 1 cup plain and 1 cup vanilla (or low-fat non-greek yogurt)
- 2 cups fresh or frozen fruit, chopped
- Banana, cherries, blueberries, strawberries, peaches, pineapple, etc.
- ½ cup of raw nuts, chopped
- Almonds, walnuts, pistachios, etc.
- 1 cup of homemade toasted oats (or your favorite low-fat granola)
- 1 cup of traditional rolled oats
- 1 tablespoon of honey
- 1 tsp of cinnamon
- 1 Tablespoon of peanut butter
Directions:
To make your own simple granola or toasted oats, pre-heat oven to 300 degrees F. Mix traditional rolled oats, honey, cinnamon, and peanut butter together in a small bowl. Pour crumbled mixture onto a baking sheet and toast your oats for 20 minutes. Let your toasted oats cool down for 10 minutes.
In a large bowl, mix together the Greek yogurt, fruit, nuts, and toasted oats. Line a 9-inch x 9-inch pan with aluminum foil or wax paper. Pour the Greek yogurt mixture into the pan and spread mixture to all edges of the pan. Cover the pan with plastic wrap and freeze yogurt mixture for 4 hours or overnight.
Remove the pan from the freezer and let it thaw for 15 minutes. Make 12 bars (3 inch by 2.25 inch) by using a knife to cut 4 lines x 3 lines. Place bars in a plastic gallon bag (or place each bar in its own individual snack bag) and put back in the freezer until you are ready to eat your frozen yogurt bar for breakfast, afternoon snack, or dessert!
Nutrition Information Per Serving:
Calories: 115 kcal, Fat: 4 g, Cholesterol: 0 mg, Carbohydrate: 14 g, Dietary Fiber: 2g, Protein: 6 g, Sodium: 9 mg.
2018-2023
