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Shopping for more calcium

There are simple ways to add more calcium to your diet, read the labels carefully.

Why do we need to read labels?  Two products might look very similar but have a very different nutrition profile.

In 2011 we looked at five sets of products that had very different calcium contents.

Don’t assume they will look the same today.  Check the nutrition information.  While calcium does not have to be declared in a nutrition information panel, many products with good amounts of calcium do state their content.

Instead of Choose Adds
Cyclops Thick & Creamy Yoghurt
with 238mg calcium in a 125g serve
Cyclops Low Fat Yoghurt
with 288mg calcium in a 125g serve
extra 50mg = 21% more
1/4 cup dry roasted peanuts
with 12mg calcium
1/4 cup raw almonds
with 97mg calcium
extra 85mg = 70% more
1/4 cup cottage cheese
with around 37mg calcium
1/4 cup reduced-fat ricotta cheese with around 150mg calcium extra 113mg = 305% more
1 cup Meadowfresh Lite milk
with 350mg calcium
Meadowfresh Calci-Trim milk
with 500mg in a cup
extra 150mg = 43% more
Canned tuna with around 6mg calcium in a small can (85-95g) Canned sardines  with around 440mg in a small can (105g) extra 434mg = 7233% more

Total for all swaps

Was 643mg, now 1475mg
Extra 832mg calcium (+129%)

In context

Calcium is essential for bone growth and bone health throughout life. Most adults need 1000mg every day, but women 50+ years and men 70+ years need 1300mg each day.


Dairy is the richest source of bioavailable calcium but if you can’t have dairy in your diet, look for calcium-enriched dairy alternatives.

Date modified: November 8 2018
First published: Mar 2011

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