Why calcium is important

Calcium is vital for growing bones and teeth.

Children replace their skeleton rapidly (every 2 years). An adult skeleton is replaced every 7 years.

During puberty and adolescence there is a growth spurt. Bones grow at their fastest rate, laying down calcium and increasing in density.

Calcium requirements

The recommended daily intakes of calcium are as follows.

Group Age Calcium Stars
Infants Less than 1 year 525mg

(9) *********
Children 1 to 3 years 350mg (6) ******
  4 to 6 years 450mg

(7.5) *******½
  7 to 10 years

550mg

 (9) *********
Adolescents 11 to 18 years 800mg girls (13) *************
    1000mg boys (17) *****************
Adults 19 years and over 700mg (12) ************
Breastfeeding mums   1250mg (21) *********************

Calcium-rich products

Calcium rich dairy products (1 star = 60mg of calcium)

Low fat dairy products contain as much calcium as full fat versions.
Food Amount Calcium Stars
Cow’s milk (including lactose free) â…“ pint (200ml)

240mg

 ****
Infant formula (first milk) 100ml 60mg *
Milk on cereal 100ml 120mg **
Cheese, hard 1 slice (30g) 180mg ***
Cheese triangle 15g 120mg **
Babybel

20g (1 cheese)

 120mg **
Cheese strings 20g (1 string) 120mg **
Lassi

130ml

 120mg **
Cottage cheese 100g 120mg **
Fromage Frais (for example Petits Filous, Wildlife, Little Yeo, Peppa Pig) 1 pot (50g) 100mg   *
Yogurt, fruit or plain 100g 120mg **
Actimel yogurt drink 100ml bottle 120mg **
Ice cream, dairy 1 scoop (75g) 60mg *
Custard 1 serving (120ml) 120mg **
Kefir (fermented milk), for example Biotiful 100ml 120mg **

Calcium-rich, non-dairy products (1 star = 60mg of calcium)

Beans, nuts, seeds, spinach, and dried fruit are good sources of calcium, but the calcium from these plants is poorly absorbed by the body. (This is due to the presence of other natural chemical compounds.)
You should not rely on these foods as your main calcium sources.
Food Amount Calcium Stars
Fortified soya, oat, coconut, nut, pea, rice milks (eg Alpro Soya 1+, Oatly whole or barista, Koko Super, Sproud etc.)
Note: rice milk should not be given to children under 5 years.		 â…“ pint (200ml) 240mg ****

Calcium set tofu (E509 or E516):
Cauldron Organic Tofu
Taifun Tofu



240g
120g

240mg
120mg

****
**
Soya yogurt, soya dessert, soya custard (calcium fortified) 125g (1 pot) 120mg **
Coconut yogurt or coconut dessert (calcium fortified, for example Koko, Xotic, some (not all) Coconut Collaborative yogurt pouches).
Check the label before you buy.		 125g (1 pot) or 90g pouch 120mg **
Fortified dairy free cheese:
Koko Cheddar
Koko Soft Cream Cheese
Daiya Mozzarella Shreds
15g
30g
30g		 120mg
60mg
60mg		 **
*
*
Sardines (canned in oil with bones) 60g (half tin)

240mg

 ****
Pilchards (with bones)

60g

 240mg **
Prawns

3 tablespoons (80g)

 120mg **
Tinned salmon (with bones) 50g (half tin) 60mg   **
Fish fingers 2 (60g each) 60mg   *
Scampi in breadcrumbs 6 pieces (90g) 180mg

***
Egg

1 medium size

 60mg *
Calcium fortified oat cereal (for example Ready Brek dry cereal) 1 tbsp (15g) 180mg ***
Calcium fortified cereal (for example Rice Krispies or Cheerio’s or Multigrain shapes etc.) 30g 120mg **
Bread, white 2 large slices 120mg

**
Bread, wholemeal 2 large slices

60mg

*
Pitta bread or chapatti 1 portion (65g)

60mg

*
Hovis Best of Both, Warburton’s crusty white bread and white rolls

1 large slice/roll

 180mg ***
Genius gluten-free bread
Note: gluten free bread is often not fortified with calcium. Check the label before you buy.		 1 slice (36g) 60mg *
Okra, boiled 1 serving (50g) 60mg *
Watercress 1 serving (30g) 60mg *
Spring greens 1 serving (75g) 60mg *
Orange Medium size 60mg *

 

How to increase calcium intake

  • Drink 1 glass (200ml) of cow’s milk or calcium fortified plant milk.
  • Start the day with wholegrain calcium fortified cereal and milk.
  • Snack on a dairy yogurt or calcium fortified plant yogurt with fruit.
  • Sprinkle cheese on meals.
  • Used canned sardines instead of tuna in a sandwich.
  • Top a jacket potato with plain yogurt and cheese or herbs.
  • Check the label to make sure that non dairy sources have added calcium or are fortified or enriched with calcium.

Calcium supplements

If you cannot get enough calcium from food sources, you may need to take  a supplement.

Black arrow icon  Talk to your GP or dietitian about taking a calcium supplement.

How to keep bones healthy

  • Stay active. Weight bearing exercise is best to strengthen bones. Do more walking, cycling, running or tennis.
  • Vitamin D. The body needs vitamin D to absorb calcium. If you  do not have enough vitamin D, you will have low calcium levels. If you have low calcium levels your body will take calcium from your skeleton and this leads to weakened bones.
  • Your body absorbs vitamin D through your skin from sunlight. Between April and September make sure you get exposure to sunlight.  Aim to spend approximately 20 minutes in sunlight, 2 to 3 times a week (without wearing sunscreen).
  • Dietary sources of vitamin D do not give you enough vitamin D.  (The human body only absorbs a small amount from oily fish, spreads, fortified cereal or yogurts).
  • It is a good idea to take a vitamin D supplement during the autumn and winter. 
  • The correct dose for children aged more than 1 year is 10 micrograms (or 400 IU) per day.
  • The correct dose for children younger than 1 year is 8.5 to 10 micrograms per day.

The dietary advice above uses the most recent knowledge available at time of writing.

Contact information

Kingston Hospital Nutrition and Dietetics Administrator, Monday to Friday. Voicemails are checked daily.

Telephone:

020 8973 5277

Email: khft.dietetics@nhs.net