not meeting daily calcium needs.

kobashi

I am having trouble meeting the recommended daily account of calcium. I drink a glass of organic low fat in the morning but still only get roughly 53% of the requirements.

Any suggestions?

dls06

1. Cheese

2. Yogurt

3. Milk

4. Sardines

5. Dark leafy greens like spinach, kale, turnips, and collard greens

6. Fortified cereals such as Total, Raisin Bran, Corn Flakes (They have a lot of calcium in one serving.)

7. Fortified orange juice

8. Soybeans

9. Fortified soymilk (Not all soymilk is a good source of calcium, so it's best to check the label.)

10. Enriched breads, grains, and waffles

or

Specialty foods

Carrot juice, fresh 57
Fish, canned salmon eaten with bones 440
Fish, canned sardines or mackerel eaten with bones 569
Molasses, black strap 2820, 176.2 per tablespoon
Molasses, unsulphured 672, 42 per tablespoon
Sesame butter (unhulled sesame seeds) 1022, 63.9 per tablespoon
Sesame butter/ tahini from hulled or decorticated seeds 315.2, 19.7 per tablespoon
Soy beverage, unfortified 9.8
Soy beverage, calcium-fortified variable, check nutrition information; approx 200
Tofu, firm, prepared with calcium 1721
Tofu, regular, prepared with nigari, 260
Vegetarian support nutritional yeast, variable, check nutrition information

Dark green leafy vegetables Many dark green leafy vegetables have relatively high calcium concentrations. The calcium in spinach is however, somewhat poorly absorbed, probably because of the high concentration of oxalate. The study revealed that kale, a low-oxalate vegetable, is a good source of bio-available calcium. Kale is a member of the same family that includes broccoli, turnip greens, collard greens and mustard greens. These low-oxalate, calcium-rich vegetables are therefore also likely to be better sources of available calcium

cooked turnip greens 450
cooked bok choy 330
cooked collards 300
cooked spinach 250
cooked kale 200
parsley 200
cooked mustard greens 180
dandelion greens 150
romaine lettuce 40
head lettuce 10

Sprouts

soy 50
mung 35
alfalfa 25

Sea vegetables (seaweed)(dried powdered form)

nori 1,200
kombu 2,100
wakame 3,500
agar-agar 1,000, 62.5 per tablespoon

Beans and Peas (cooked, ready to eat)

navy beans 140
soybeans 130
pinto beans 100
garbanzo beans 95
lima, black beans 60
lentils 50
split peas 20

Grains

tapioca (dried) 300
brown rice, cooked 20
quinoa, cooked 80
corn meal, whole grain 50
rye flour, dark 40
oats 40
tortillas, corn, calcium fortified (2) 120
tortillas, flour or unfortified (2) 23
whole wheat flour 50

Seafood

raw oysters 240
shrimp 300
salmon with bones 490
mackerel with bones 600
sardines with bones 1,000

Seeds

almonds 750
hazelnuts (filbert) 450
walnuts 280
sesame seeds (whole, unhulled) 2,100
sunflower seeds 260


The following herbs contain variable amounts of calcium:

borage, lamb's quarter, wild lettuce, nettles, burdock, yellow dock

viviangirl

I'm not sure where you live but ready brek is a good cereal (it comes out like oatmeal) and it contains 50% calcium per 30g serving.

cgrout78

soy milk has more calcium, yogurt works wonders and greek is high in protein as well.

mom2mozart

Drink 2 glasses.

Tntowers

Beware MFP's calcium intake - it's not set according to gender or age (I'm not quite sure what it is based on!) I have 100% of my RDA but it only ever says 60%. It also has the same allowance for my BF. Unless you're drinking plenty, too much calcium will either not be absorbed, or predispose you to kidney stones! If you could adjust the MFP amounts, that would be more helpful