To make a chart of calcium-rich foods, first determine which foods are good sources of calcium. Create a table listing foods next to the amount of calcium they contain, in milligrams.Continue Reading
When creating a chart of calcium-rich foods, be sure to list all of the foods in even serving sizes. A good way to do this is to list the amount of calcium in 100 grams or 100 milliliters of a given food. Some foods, such as yogurt, come in pre-packaged servings. In this case, list the amount of calcium in one yogurt cup.
The highest sources of dietary calcium tend to be dairy products, so it is practical to list dairy products first on the chart. Examples of calcium charts with a variety of dairy products are available on IOFBoneHealth.org and UCSFHealth.org. Cow's milk is one of the highest sources of dietary calcium: 200 milliliters of semi-skimmed milk has 240 milligrams of calcium, while the same serving size of sheep's milk has 380 milligrams of calcium.
The average adult needs between 1,000 and 1,200 milligrams of calcium per day, depending on gender and age. People who are sensitive to dairy products get calcium from other food groups such as lentils and leafy green vegetables.Learn more about Nutrition & Diets