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Recommended Calcium Intake for New Zealanders
Calcium is vital in the formation of strong bones & teeth & also for the maintenance of regular heartbeat & the transmission of nerve impulses. It is needed for muscle growth & contraction & for the prevention of muscle cramps.
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Recommended Calcium Intake for New Zealanders
| Age | mg Calcium per day |
| Young Children (1 - 7 yrs) | 600 - 700 |
| Children (8 - 11 yrs) | 800 - 900 |
| Older Children (12 - 15 yrs) | 1000 - 1200 |
| Adolescents (16 - 18 yrs) | 800 - 1000 |
| Adults | 800 |
| Women after menopause | 1000 |
| Pregnant & Breastfeeding Women | 1500 |
| Type of Food | Approx Serving Size | Approx Measurement | Calcium (milligrams) |
| Whole milk | 1 cup | 244 ml | 291 |
| Low fat milk 2% | 1 cup | 244 ml | 297 |
| Cheese | 2 slices | 28 grams | 204 |
| Edam | 2 slices | 28 grams | 207 |
| Sour cream | 1 cup | 230 grams | 268 |
| Cottage cheese (low fat) | 1 cup | 226 grams | 155 |
| Yoghurt (plain) | 1 cup | 227 grams | 274 |
| Yoghurt (plain, low fat)) | 1 cup | 227 grams | 415 |
| Icecream (vanilla) | 1/2 cup | 60 grams | 88 |
| Egg (boiled) | 1 | 50 grams | 28 |
| Tofu | 3 x 2.5 cm cubes | 125 grams | 200 |
| Tinned fish with bones | 1/2 large tin | 110 grams | 300 |
| Sardines | 2 | 24 grams | 92 |
| Shrimps | - | 85 grams | 33 |
| Snapper (baked) | - | 85 grams | 34 |
| Avocado | 1 | 200 grams | 22 |
| Kiwifruit | 1 | 76 grams ml | 20 |
| Orange | 1 | 130 grams | 52 |
| Rhubarb | 1 cup | 122 grams | 105 |
| Alfalfa sprouts | 1 cup | 33 grams | 10 |
| Broccoli (cooked) | 1/2 cup | 78 grams | 89 |
| Spinach (cooked) | 1/2 cup | 90 grams | 122 |
| Potato (boiled) | 1 | 135 grams | 10 |
| Soybeans (cooked) | 1 cup | 172 grams | 175 |
| Chickpeas (cooked) | 1 cup | 164 grams | 80 |
| Tahini | 1 tablespoon | 10 grams | 120 |
| Peanuts (dry, roasted) | 1 cup | 244 ml | 291 |
| Low fat milk 2% | 1 handful | 28 grams | 15 |
| Hazelnut | 1 handful | 28 grams | 53 |
| Sunflower seeds | 1 handful | 28 grams | 33 |
| Wheat bread | 1 slice | 24 grams | 30 |
| Blackstrap Molasses | 1 tablespoon | 20 grams | 137 |
Note: Dosages and suggestions are general guidelines only. The calcium content of individual food items may vary with different manufacturers. In all cases of calcium deficiency, you should seek the advice of a registered health practitioner.
Please Note: At Ideal Health, we do not recommend relying on dairy products as your main source of calcium, as this may cause a magnesium deficiency.
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