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Mini Calcium Counter


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Dietary Sources of Calcium

Calcium(mg)
Milk:
Whole/Skim/UHT/Nonfat,1 cup 250ml300
Reduced-Fat (e.g. HiLo, Rev)360
Calcium enriched - Light Start®, Edge®, Tone®, Calcium Plus®375
Flavoured milks (chocolate), average 300ml carton325
Rice milk drinks:
Regular, 250ml30
Plus + Calcium (Pure Harvest®), 250ml275
Soy Drinks:
Calcium enriched (eg. So Good), 1 cup 250 ml300
Yoghurt:
Plain, Natural, average, 200g tub350
Fruit, average 200 g tub310
Cheese:
Cheddar, average 30g240
Blue Vein, Camembert, Brie140
Parmesan grated, 2 tablespoons180
Processed Cheese:
Kraft® Extra Light Singles, 1 slice200
Soft Cheese:
Fetta, 30g100
Philadelphia Cream Cheese, 1 tablespoon, 20g25
Cottage cheese, average, 2 tablespoons, 50g35
Ricotta, average, 2 tablespoons, 50g115
Cheese Dips, average, 1 tablespoon, 20g25
Cheese Dishes:
Cauliflower cheese, ½ cup, 100g165
Quiche Lorraine, 1 slice, 150g330
Macaroni Cheese, 380g serve Kraft® Macaroni Cheese: Deluxe275
Fats, Oils & Cream:
Butter, margarines, oils0
Cream, Fresh thickened, 1 tablespoon, 20g15
Sour Light, 1 tablespoon25
Icecream:
Average all types, 1 scoop65
Cornetto, Trumpet, average80
Fruit Ices0
Colombo® Soft Serve, 99% Fat Free90
Frozen Yoghurt, Norco® Strawberry 1 cup, 100g160
Eggs:
Extra large egg, 60g35
Scrambled eggs, (1 egg + milk)50
Canned Fish & Seafood:
Australian Salmon, with bones 100g335
Pink Salmon with bones, 100g275
Red Salmon with bones, 100g200
Sardines, canned in oil 100g300
Tuna, canned in oil, 100g5
Fresh Fish & Seafood:
Cooked average, 100g35
Crayfish/lobster, cooked, 100g50
Mussels, cooked, approx.10, 100g60
Prawns, boiled, 100g130
Meats & Poultry:
Average, all types, cooked 100g20
Fast Foods:
Hamburger, average no cheese60
Hamburger, average with cheese150
Pizza, average: Large, 2 slices300
McDonald's®: Big Mac270
Bacon & Egg McMuffin210
Chocolate Shake, regular400
Sundae, average230
Sanitarium Products:
BBQ Soya Sausages, 40g20
Nutmeat, 100g25
Nutolene, 100g35
Soybeans in Tomato Sauce, ½ cup, 150g7
Vegelinks, 100g30
Nuts: Per 30g
Almonds70
Brazil55
Cashews/Hazelnuts/Macadamia10
Peanuts/Pecans20
Pistachios40
Walnuts30
Seeds: Per 30g (2 rounded tablespoons)
Pumpkin10
Sunflower30
Sesame20
Tahnini (Sesame paste), 1 tablespoon80
Fresh Fruit:
average all fruits, 1 serve20
Higher Calcium Content
Orange, 1 medium50
Rockmelon, ½30
Strawberries, 1 cup30
Dried Fruit:
Apricots, 515
Dates, 5 whole20
Prunes, 5 large25
Fruit Juice:
average, 1 cup, 250ml25
Vegetables:
Broccoli, cooked, 1 cup70
Cabbage, ½ cup, cooked25
Silverbeet/Spinach, ½ cup100
Beans, cooked per ½ cup, average all varieties60
Tofu, Tempeh:
Tempeh, 100g90
Tofu: Firm (with calcium coagulant), 100g160
Bread:
Average sliced, 1 slice35
Breakfast Cereals:
Average: all types, 30g5-30
Special K®, 30g200
Pasta/Rice:
Average, 1 cup2-10
Confectionery:
Chocolate, 5 squares, 30g65
Mars Bar, 60g90
Calcium Supplements:
Bioglan: Calcium Citrate, 2 capsules160
Calcimax, 1 tablet300
Caltrate, 1 tablet600
Sandocal 1000, 1 tablet1000
Sandocal 600, 1 tablet600

Last updated: August 1st, 2002

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