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Healthy breakfast yoghurt for calcium

Calcium per Calorie

If you're watching your weight, you will want to get the most calcium for the fewest calories. Here are more than 100 foods, ranked by how much calcium they have for each calorie they contain - more is better!

Calcium per Calorie

You can download a PDF of this table

Scroll within the table to see more.

*These products have added calcium and so should be treated as supplements.

Raw salmon

Dinner Suggestion

Grilled Trout & Veggies

1 slice Swiss light cheese with cracker (191mg calcium)

100g ocean trout (73mg calcium)

1 cup bok choy (70mg calcium)

1 cup green beans (56mg calcium)

2 kiwifruit (42mg calcium)

TOTAL CALCUM = 432mg

Tasty Snack

Crispy Kale Chips

2 cups kale leaves (322mg calcium)

1 tbsp olive oil

Finely grated parmesan cheese

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Heat oven to 140C. Wash and dry the kale then strip the leaves from the stems and tear bite-sized pieces into a large bowl. Drizzle with olive oil and rub it into the leaves. Spread them in a single layer on two baking trays, sprinkle with parmesan and bake until crisp (about 20 minutes, but begin checking if they're crisp enough after about 10 minutes).

Fresh curly kale for calcium
Recommended Calcium Intake

1-3 years = 500mg

4-8 years = 700mg

9-11 years = 1000mg

12-18 years = 1300mg

Over 19 years = 1000mg

Women over 50 = 1300mg

Men over 70 = 1300mg

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Calcium Supplements

Studies have found that calcium supplements can increase the risk of heart attacks, kidney stones and gastrointestinal problems, while calcium intake from food is safe. If you're not able to obtain the recommended amount of calcium from food, then a daily supplement of 500-600mg a day is generally safe, but it's always better to get it from food if possible.

Also consider vitamins D and K2!

© 2024 Calcium Counts

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