How much is Recommended?
|Men||Recommended Dietary Intake (RDI)||Women||Recommended Dietary Intake (RDI)|
|19-30 yr.||1000mg / day||19-30 yr.||1000mg / day.|
|31-51 yr.||1000mg / day||31-50 yr.||1000mg / day.|
|51-70 yr.||1000mg / day||51-70 yr.||1300mg / day.|
|> 70 yr.||1300mg / day||> 70 yr.||1300mg / day.|
(Nutrient Reference Values (NRVs) Sourced from 
So how many glasses of Milk?
The most commonly thought of calcium source that comes to mind when we’re asked to consider dietary calcium intake is dairy products, and the recommended intake can certainly be obtaining in this way.
|Serves of Dairy/ day required to obtain RDI|
|19-50 yrs.||51-70 yrs.||>70 yrs.|
|Males||2 1/2 serves||2 1/2 serves||3 1/2 serves|
|Females||2 1/2 serves||4 serves||4 serves|
Where else can Calcium be found?
|Food Source||Calcium Content||% RDI (1300mg)/ 100g|
|Per 100g||Per Serving|
|Almonds||250mg/ 100g||75mg/ 30g||19% RDI/ 100g|
|Broccoli||33mg/ 100g||43mg/ 1 cup||2% RDI/ 100g|
|Low Fat Mozzarella Cheese||950mg/ 100g||269mg/ 28g||73% RDI 100g|
|Almond (Chocolate) Milk||251mg/ 100g||502mg/ 1 cup||19% RDI/ 100g|
|Yoghurt, Natural||244mg/ 100mL||488mg/ 200mL||18% RDI/ 100g|
|Pak Choy (Dark Leafy Green Veg)||123mg/ 100g||822mg/ 1 head (840g)||9% RDI/ 100g|
|Pink Salmon, Canned (with edible bones)||310mg/ 100g||310mg/ 1 tin (100g)||23% RDI/ 100g|
|Chia Seeds||631mg/ 100g||180mg/ 30g||49% RDI/ 100g|
|Sesame Seeds||975mg/ 100g||390mg/ 30g||75% RDI/ 100g|
|Tahini (Sesame Seed Paste)||426mg/ 100g||121mg/ 30g||32% RDI/ 100g|
|Soy Beans||277mg/ 100g||515mg/ 1 cup||21% RDI/ 100g|
|Fortified Soy Products e.g. Tofu||320mg/ 100g||48mg/ piece (13g)||24% RDI/ 100g|
|Rhubarb||26mg/ 100g||105mg/ cup (122g)||2% RDI/ 100g|
|Whey Powder||796mg/ 100g||64mg/ tbsp||61% RDI/ 100g|
- National Health and Medical Research Council. (2006). Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes. NHMRC: pp155-163. Retrieved from http://www.nrv.gov.au/resources/_files/n35-calcium.pdf.
Calcium and Osteoporosis
What is Osteoporosis?
The Australian Institute of Health and Welfare defines osteoporosis as the onset of reduced bone density resulting in the formation of pores or holes in the bone structure resulting in the development of weak bones.
Who Does it Typically Effect?
Why is Osteoporosis Risk Affected by Age?
With Reduced Estrogen Hormone
Why is Calcium Important?
Calcium is one of the most essential
How much Calcium is Suggested?
According to ADG
The Eat for Health... 1300mg
What does 1300mg of Calcium look like?
The NHMRC highlights
Men and Women RDI (Table)
How many Serves of Dairy is that?
No. of Serves of Dairy (Table)
Where else can Dietary Calcium be found?
For More Information
- Australian Institute of Health and Welfare. (2013). AIHW Authoritative information and statistics to promote better health and wellbeing. Retrieved from http://www.aihw.gov.au/