Calcium
Recommended Daily Allowance (RDA)
Rich Food Sources
Written by Sky Taylor, Diet Bites
Natural Food Sources Containing Calcium for Weight Loss
Milk, cheese, cottage cheese, yogurt, ice cream, free range eggs and green leafy vegetables.
The following food amounts are equivalent in calcium content to 1 cup of milk:
1 cup of yogurt
1½ ounces of cheddar cheese
1½ cups of cooked kale
2¼ cups of cooked broccoli
8 cups of cooked spinach
Click here for an expanded list of foods & the calcium contained therein per serving.
Calcium Nutrition Benefits for the Body & Healthy Weight
General - Provides healthy bones, improves nerve network, immunity booster. A daily diet rich in calcium may benefit weight management.
Calcium is necessary for muscle contraction, blood vessel contraction and expansion, the secretion of enzymes and hormones, as well as in sending messages through the nervous system.
Calcium Therapeutic Uses, Deficiency Symptoms, Offenders
Therapeutic Uses for Calcium: May assist in speeding weight loss.
Calcium Deficiency Symptoms: Leg and muscle cramps, brittle bones, weak tooth structure.
Calcium Offenders: Fat, Sodium
Rich Food Sources, Calcium: Some of the foods richest in calcium do not make the best choices for a healthy weight loss plan.
Food List Rich in Calcium
|
Food Selection, Preparation Mode |
Serving Size |
Milligrams |
| General Mills, Total Raisin Bran |
1 cup |
1038 |
| General Mills, Total Whole Grain |
3/4 cup |
1000 |
| Fast Food Vanilla Shake |
16 fluid ounces |
383 |
|
Rhubarb, frozen, cooked, with sugar |
1 cup |
348 |
|
Fast foods, enchilada, with cheese |
1 serving |
324 |
|
Macaroni and cheese, frozen entree |
1 package |
323 |
|
Fast foods, cheeseburger |
1 sandwich |
306 |
|
Milk, low fat, fluid, 1% milkfat |
1 cup |
305 |
|
Milk, reduced fat, fluid, 2% milkfat |
1 cup |
293 |
|
Milk, chocolate |
1 cup |
290 |
|
Fast foods, nachos, with cheese |
1 serving |
272 |
|
Collards, cooked, boiled |
1 cup |
266 |
|
Soybeans, green, cooked |
1 cup |
261 |
|
Spinach souffle |
1 cup |
224 |
|
Cheese, Swiss |
1 ounce |
224 |
| Cream of Wheat, cooked |
1 cup |
218 |
|
Cheese, provolone |
1 ounce |
214 |
|
Tostada with guacamole |
1 Tostada |
211 |
|
Cheese, mozzarella, part skim milk |
1 ounce |
207 |
|
Cheese, cheddar |
1 ounce |
204 |
|
Cheese, muenster |
1 ounce |
203 |
Health Warnings, News & Tips for Calcium
Elderly individuals and post menopausal women are at a higher risk for calcium deficiency.
Calcium Daily Recommended Amount in Daily Milligrams (mg/d)
Infants & Children:
0 to 6 months old - 210 mg/day
7 to 12 months old - 270 mg/day
1 to 3 years old - 500 mg/day
4 to 8 years old - 800 mg/day
Males & Females:
9 to 13 years old - 1,300 mg
14 to 18 years old - 1,300 mg
19 to 50 years old - 1,000 mg
51+ years old - 1,200 mg
Pregnancy & Lactation:
14 to 18 years old - 1,300
19 years and older - 1,000
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