This is a difficult question to answer as different brands of dairy can vary in calcium content. Full fat, reduced fat, skim dairy varieties also have varying calcium content (reduced fat and skim generally containing higher amounts of calcium compared to full fat).
In general when reading the nutritional information panel on the back of dairy products, aim for a calcium content of around 300mg per serve. A serve of dairy includes:
- 250mL (1 cup) of milk (full fat, reduced fat, skim varieties)
- 40g (2 slices) of hard cheese (e.g. cheddar)
- 200g (3/4 cup) yoghurt
- 250mL (1 cup) soy, rice, or other cereal drink with at least 100mg of added calcium per 100mL
In general the following outlines an estimated
amount of calcium in each of the foods listed above (source: Foodworks database):
- 250mL full fat milk - 252mg
- 250mL reduced fat milk - 286mg
- 250mL skim milk - 312mg
- 200g full fat flavoured yoghurt with fruit pieces - 220mg
- 200g reduced fat with fruit pieces - 312mg
- 40g cheddar cheese (full fat) - 291mg
- 40g cheddar cheese (reduced fat) - 320mg
For more expert dietary advice on how to get more calcium into your day, look no further than an Accredited Practising Dietitian (APD). You can find an APD by logging onto the Dietitians Association of Australia's website (www.daa.asn.au)
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