#dailyrequirement

Next, how do I read the nutrition information on the packaging?

The picture above is an example of a nutrition information label on a tub of yoghurt. 

The figure highlighted in green (214mg) indicates the amount of calcium contained in 100g of this yoghurt

The figure highlighted in red (320mg) indicates the amount of calcium you are taking in if you consume the whole tub of yoghurt –> This is the more relevant figure for us. 

If your baby eats 1 tub of this yoghurt, he will have met 40% of this daily calcium requirement (320mg/800mg = 40%).

So, if your baby can eat 2.5 tubs of this yoghurt, basically he has met his daily required intake of 800mg of calcium!

However, before you get all excited, there is another factor to consider which is the ability of the body to absorb 100% of the nutrients in foods. This is known as bioavailability. Typically, we are unable to absorb 100% of the nutrients and minerals from our food, so this means that we should serve our babies more calcium-rich foods to be safe. 

Is our everyday food sufficient to provide baby with his recommended daily calcium intake? 

Today’s post looks at 10 commonly-available foods in our local grocery stores, which we usually serve to our babies and whether these foods provide a good source of calcium for them. I’ve categorised my findings into:

GOOD: Each serve contains more than 10% of baby’s required daily calcium intake

MODERATE:  Each serve contains more than 5% but less than 10% of baby’s required daily calcium intake

SUPPLEMENTARY: Each serve contains less than 5% of baby’s required daily calcium intake

Note: 

I’ve included a few foods which may not exactly be what you usually serve to your baby but because Baby Dozer consumes them frequently, I decided to check the calcium content of these foods

Please note that this post is focused on calcium only, so I have not considered if the particular product featured here is high in sugar or sodium / salt, etc. We all know less sugar is best, but if your baby is refusing to eat that very expensive Greek yoghurt imported from Australia, a little flavoured yoghurt might be an alternative to consider. Also, not forgetting, the “healthier” the option, the more expensive the product tends to be, so do use your own discretion when selecting which product to get for your baby! ;)

Figures are taken directly from the nutrition information label on the product or the following sources: Wikipedia, USDA Nutrient Database, CNN Interactive, NutritionData.self.com 

1. Chesdale Cheddar Cheese - GOOD source of calcium

1,360mg calcium per 100g of cheese

1 slice of Chesdale cheddar cheese slices contains 290mg of calcium / 36% of required daily intake

2. Fernleaf Calciyum Yoghurt  - GOOD source of calcium

218mg calcium per 100g of yoghurt

1 tub of Calciyum Yogurt contains 130mg of calcium / 16% of required daily intake

3. Ikan bilis / dried anchovies - GOOD source of calcium

Note: It was challenging to find reliable sources for the nutrition data of dried anchovies so the next best alternative, which was canned anchovies was used

232mg calcium per 100g of ikan bilis / anchovies

10 ikan bilis / anchovies contains (estimated) 93mg of calcium / 12% of required daily intake

To read my post on how to grind ikan bilis / anchovies powder for your baby, click here.

4. Edamame - GOOD source of calcium

63mg calcium per 100g of edamame

1 cup edamame contains (estimated) 98mg of calcium / 12% of required daily intake

5. Lady’s fingers / okra - GOOD source of calcium

96mg calcium per 100g of lady’s fingers /

2 lady’s fingers contains (estimated) 88mg of calcium / 11% of required daily intake

6. Papaya - MODERATE source of calcium

24mg calcium per 100g of papaya

2 cups of papaya / about 1 slice of papaya contains (estimated) 66mg of calcium / 8% of required daily intake

7. Everbest Silken Tofu - MODERATE source of calcium

62mg calcium per 100g of tofu

¼ packet of Everbest Silken Tofu contains 47mg of calcium / 6% of required daily intake

8. Sweet potatoes - SUPPLEMENTARY source of calcium

38mg calcium per 100g of sweet potatoes

1 medium-sized sweet potato contains (estimated) 43mg of calcium / 5% of required daily intake

9. Eggs - SUPPLEMENTARY source of calcium

50mg calcium per 100g egg

1 L-sized egg contains (estimated) 33mg of calcium / 4% of required daily intake

10. Salmon - SUPPLEMENTARY source of calcium

15mg calcium per 100g of salmon

½ salmon fillet contains (estimated) 27mg of calcium / 3% of required daily intake

I hope this post gives you an idea now of how to calculate your baby’s daily calcium intake and also identify good food choices for your baby! As always, hope you enjoyed it and have a great weekend! Enjoy the holiday!

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