07 Mar 17 calcium rich foods and delicious recipes to increase your calcium intake
During our lifespan, our needs for calcium changes. Up to the age of our mid twenties, it is important to eat at least 1300 mg of calcium a day, because up until this time we are accumulating calcium in our bones, that will need to last us our lives.
After menopause and for everyone after the age of 70, we lose calcium at a faster rate (thus why it is so important to accumulate it at a young age, and so we need 1300 mg of calcium a day.
| Age and life stage | Recommended dietary intake of calcium (mg/day) |
| Babies 0–6 months – breastfed | approx. 210 mg |
| Babies 0–6 months – formula fed | approx. 350 mg |
| Babies 7–12 months | 270 mg |
| Children 1–3 years | 500 mg |
| Children 4–8 years | 700 mg |
| Children 9–11 years | 1,000 mg |
| Adolescents 12–18 years (including pregnant and breastfeeding young women) | 1,300 mg |
| Women 19–50 (including pregnant and breastfeeding women) | 1,000 mg |
| Women 51–70 | 1,300 mg |
| Men 19–70 | 1,000 mg |
| Adults over 70 | 1,300 mg |
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Calcium rich foods in a dairy free diet
It is possible to get enough calcium in a dairy free diet. There are a plethora of dairy free foods that will supply your daily needs. Please find following a list of some common foods with their calcium content.
Fresh produce
| Kale | 180 – 250mg per cup |
| Bok choy | 160 mg per 1 cup |
| Figs | 120 mg per 1/2 cup |
| Broccoli, fresh, cooked | 60 mg per cup |
| Orange | 60 mg per orange/td> |
| Artichoke | 55 mg per small artichoke |
| Dried Apricots | 35 mg per 1/2 cup |
Nuts and seeds and plant milks
| Fortified plant milk (oat milk, soy milk, almond milk, etc) | 300 mg per cup |
| Tempeh | 215 mg per cup |
| Chia seeds | 180 mg per tbsp |
| Soybeans, cooked | 175 mg per cup |
| Tahini | 130 mg per 2 tbsp |
| Almond butter | 85 mg per 2 tbsp |
| Adzuki Beans | 66 mg per 100 g |
| Seasame seeds | 35 mg per 1/2 cup |
Seafood
| Sardines, canned with bones | 380 mg per 100 g |
| Canned salmon with bones | 200 mg per 100g |
Recipes to increase your intake of calcium rich foods
Image credits
“Chia Seeds on the Wooden Spoon” by wuestenigel is licensed under CC BY 2.0
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