Learn to make healthier food choices by using the Nutrition Facts table on prepackaged foods. Calcium is found in the Nutrition Facts table.
What is calcium?
Calcium is a mineral that is important for your health. Calcium plays many roles in the body:
- Forms the structure of your bones and teeth.
- Helps muscles work.
Where can you find calcium?
Calcium can be found in:
- fortified soy beverages
- salmon or sardines canned with bones
- dairy products such as milk, yogurt and cheese
- dark green vegetables such as broccoli, kale and spinach
A healthy diet with adequate calcium and vitamin D, and regular physical activity, help to achieve strong bones and may reduce the risk of osteoporosis. Learn more about health claims.
Vitamin D helps your body absorb calcium. Look for foods with vitamin D such as milk, fortified soy beverage, and fish like herring, mackerel, salmon, sardines and trout.
How can you make a healthier choice?
- Use the % Daily Value (% DV) in the Nutrition Facts table.
- Remember: 5% DV or less is a little and 15% DV or more is a lot for all nutrients.
- Calcium is a nutrient you may want more of.
Helpful hints at the grocery store:
Always look at the nutrition facts table to choose and compare foods:
- select lower fat milk
- buy unsweetened lower fat yogurt
- choose lower fat and lower sodium cheese
- buy canned salmon or sardines with bones
- try new dark green vegetables like turnip greens or rapini
How is the % DV for calcium calculated?
The Daily Value used in nutrition labelling is based on 1100 mg of calcium for a reference diet.
For example, if a food product has 300 mg of calcium, the product would have a % Daily Value for calcium of 27%.
(300 mg ÷ 1100 mg) × 100 = 27%.
Remember: 5% DV or less is a little and 15% DV or more is a lot for all nutrients.
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