Depending on your age and sex, the daily calcium requirements vary from 360 milligrams per day to more than 1,000 mg for teens and older women.
One 250ml cup of cow’s milk contains about 300mg of calcium, which is equivalent to one standard serve. This same amount is found in:
- 200 grams of yoghurt
- 250 ml of calcium-fortified plant milks
- 100 grams of canned pink salmon with bones
- 100 grams of firm tofu