Everyone should aim for 3-A-DAY™, that is three servings of dairy a day, as part of a healthy and balanced diet. This will provide approximately 70% of the calcium needed daily. This makes 3-A-DAY™ dairy a very high source of calcium. Calcium is needed to build strong bones and teeth.
Here is an example of 3-A-DAY™ dairy with the recommended serving sizes:
- 1 glass (250 ml) milk
- 1 tub (200 ml) of yoghurt / maas
- 2 slices (40 g) of cheese (e.g. Cheddar)
Based on the Nutrient Reference Intake (NRV), the minimum 
requirement of calcium for individuals 4 years and older is 1300 mg per day. The NRV is a guide to ensure that you take in the minimum amounts of nutrients you need every day in order to maintain a healthy body.
The table below shows the calcium content of various dairy and non-dairy products. You can use the table as a guideline to ensure that you eat enough dairy. A serving size has been calculated to give 300 mg calcium. Remember, you need 3-A-DAY™ dairy!
Sources of calcium (Ca) and bioavailable Ca from each source:
|
Food product
|
Bio-availability of calcium
|
Calcium content (mg/100 g)
|
Calculated bioavailable calcium (mg/100 g)
|
|
Cheddar cheese
|
≈ 30%
|
788
|
236
|
|
Gouda cheese
|
|
806
|
242
|
|
Feta cheese
|
|
386
|
116
|
|
Maas
|
|
162
|
49
|
|
Plain yoghurt
|
|
149
|
45
|
|
Fruit yoghurt
|
|
145
|
44
|
|
Buttermilk
|
|
144
|
43
|
|
Low-fat milk
|
|
122
|
37
|
|
Full-cream milk
|
|
120
|
36
|
|
Cottage cheese, fat-free
|
|
120
|
36
|
|
Cottage cheese, full-cream
|
|
111
|
33
|
| |
|
|
|
|
Cauliflower, cooked
|
≥ 50%
|
12
|
6
|
|
Brussels sprouts
|
|
47
|
24
|
|
Broccoli
|
|
36
|
18
|
|
Cabbage
|
|
29
|
15
|
|
Pilchards in tomato sauce
|
|
360
|
180
|
|
Sardines in tomato sauce, with bones
|
|
240
|
120
|
| |
|
|
|
|
Almonds, dry roasted, no salt
|
≈ 20%
|
194
|
39
|
|
Sweet potatoes, boiled, no skin
|
|
9
|
2
|
|
Baked beans, canned
|
|
50
|
10
|
| |
|
|
|
|
Spinach, cooked
|
≤ 5%
|
|
5
|
| |
|
|
|
|
Fortified super maize meal - porridge, soft
|
Unknown
|
2
|
|
|
Fortified super maize meal - porridge, stiff
|
|
2
|
|
|
Fortified white bread
|
|
16
|
|
|
Fortified brown bread
|
|
14
|
|
Remember, children mimic their parents’ eating habits!
If you want to know more about the calcium content of more specific foods, go to this section.
Research shows that mothers who eat at least three servings of dairy products every day are more likely to have children who are fond of dairy.
References
Smit LE, Smith N, SchÖnfeldt H & Heinze PH. 1998. The Nutritional content of South African Cheeses. Dairy Industry Centre, Agricultural – Animal Nutrition and Animal Products Institute, Irene
Smit LE, Smith N, SchÖnfeldt H & Heinz PH. 1998. The Nutritional content of South African Milk and Liquid Milk products. Dairy Industry Centre, Agricultural – Animal Nutrition and Animal Products Institute, Irene
Smit LE & SchÖnfeldt H. 2006. The Nutritional content of South African Milk and Milk products. Dairy Industry Centre, Agricultural – Animal Nutrition and Animal Products Institute, Irene
KRUGER M, SAYED M, LANGENHOVEN M & HOLING F. 1998. Composition of South African Foods: Vegetables and Fruit; pp 36. UDMS, Cape Town
SOUTH AFRICAN Department of Health. 1996. Laboratory reports with analytical data on vegetables and fruits
DANSTER N, WOLMARANS P, BUITENDAG CS & DE JAGER A. 2008. Energy and nutrient composition of South African wheat, wheat flour and bread. Technical report to The Winter Cereal Trust of South Africa. Medical Research Council of South Africa
WOLMARANS P, DANSTER N & CHETTY J. 2005. Energy and nutrient composition of South African maize meal. Technical report to The Maize Trust of South Africa. Medical Research Council of South Africa
US Department of Agriculture. Agricultural Research Service. 1998. USDA Nutrient database for Standard Reference, release 12. Nutrient data Laboratory Home page, http://www.ars.usda.gov/nutrientdata (Last update, may 2008)
http://www.roche.com/home/divisions.htm. Dietary antioxidants. Dietary Reference Intakes (DRI) (US Food and Nutrition board)
SOUTH AFRICAN Department of Health. 2007. Draft Guidelines to the regulations governing the labelling and advertising of foodstuffs, R642 of July 2007