Sequoia Health & Fitness, Inc.

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Calcium Calculator

How to use:

How old are you? Use the pull-down menu to indicate your age;
What did you eat? Enter the number of servings for each of the calcium-rich foods the you ate yesterday;

Click on "Calculate My Calcium" to see if you need a calcium supplement.

How old are you?
Select the calcium-rich foods you ate yesterday, please

	CALCIUM RICH FOODS	USUAL SERVING SIZE
	*Yogurt, plain	3/4 cup/175 ml
	Almonds	1/3 cup/75 ml
	Baked beans, Soybeans, White beans	1 cup/250 ml
	Bok choy or Kale, cooked	1/2 cup/125 ml
	Bread	2 slices
	Broccoli, cooked	3/4 cup/175 ml
	Calcium fortified beverages (eg. soy, rice)	1 cup/250 ml
	Cheese pizza	1/8 - 12"
	Chickpeas	1 cup/250 ml
	Cottage cheese	1/2 cup/125 ml
	Firm cheese (such as cheddar, edam, mozzarella)	1"x1"x3" piece/50 g
	Ice cream, Ice milk	1/2 cup/125 ml
	Kidney beans, Lima beans, Lentils	1 cup/250 ml
	Macaroni & cheese homemade	1 cup/250 ml
	Milk (skim, 1%, 2% whole, buttermilk or chocolate)	1 cup/250 ml
	Milkshake	10 oz./300 ml
	Orange (fruit, not juice)	1 med
	Pancakes or Waffles, made with milk	3 medium
	Parmesan cheese	1 Tbsp./15 ml
	Processed cheese slices	2 slices
	Pudding, made with milk	1/2 cup/125 ml
	Salmon, canned with bones	3 oz./90 g
	Sardines, canned with bones	11 small/2oz./60 g
	Skim milk powder	1/3 cup/75 ml
	Soft cheese such as camembert, feta	1"x1"x3" piece/50g
	Soup, made with milk	1 cup/250 ml
	Tofu, made with calcium (check the label)	3oz./90 g
	Yogurt, frozen	1/2 cup/125 ml
	Yogurt, fruit flavoured	3/4 cup/175 ml

*add 100 mg for each serving of calcium enriched milk or yogurt.
This table is an excerpt from the "Calcium Calculator" © BC Dairy Foundation 1998.