Osteoporosis Canada provides a user-friendly tool that can calculate the amount of calcium consumed.
Here are some examples for quick reference:
1cup/250ml Milk skim, 1%, 2%, whole or chocolate: 300mg
1cup/250ml Almond, Rice or Soy Beverage – Calcium-fortified: 300mg
50g/1 1/2oz Cheese – Blue, Brick, Cheddar, Gouda, Gruyere, Swiss: 245mg
1 Ice cream cone, vanilla, soft serve: 232mg
3/4cup/175ml Yogurt fruit flavoured: 200mg
1cup/250ml Cottage cheese: 150mg
2 slices Bread, white:106mg
1cup/ 250ml Beans – baked, plain: 86mg
1 Orange: 50mg
1/2cup/ 125ml Kale – cooked: 49mg
1/2cup/ 125ml Squash (acorn, butternut) – cooked: 44mg
1/2cup/ 125ml Broccoli – cooked: 33mg
Get personalized recommendations at Osteoporosis Canada