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Top 4 Cheeses Rich in Calcium

Written By: Babs Hogan - Jan• 21•16

Who needs calcium and how much is required?

 Recommended Dietary Allowances (RDAs) for Calcium
Age Male Female Pregnant Lactating
0–6 months* 200 mg 200 mg
7–12 months* 260 mg 260 mg
1–3 years 700 mg 700 mg
4–8 years 1,000 mg 1,000 mg
9–13 years 1,300 mg 1,300 mg
14–18 years 1,300 mg 1,300 mg 1,300 mg 1,300 mg

Reference:  Committee to Review Dietary Reference Intakes for Vitamin D and Calcium, Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.

Are we consuming enough calcium?

Take a look at the bar on the right.  Ages 70 and over are the most deficient in calcium.  Women need more calcium than men to maintain strong bones.  Clearly, women over the age of seventy need more cheese!

 

 

Top 4 calcium-rich cheeses

Size:  1 ounce
Parmesan 336 mg
Romano 302 mg
Gruyere 287 mg
Goat (hard) 254 mg

Cheese Type Calcium (mg)
Blue Semi-Soft 150
Brick Semi-Soft 191
Brie Semi-Soft 52
Camembert Semi-Soft 110
Neufchatel 33
Colby Semi-Soft 194
Cream Fresh 28
Cottage Whole 23
Edam Semi-Soft 207
Feta Fresh 140
Gouda Hard 198
Gruyere Hard 287
Roquefort 188
Monterey Semi-Hard 211
Mozzarella, part skim milk Fresh 222
Mozzarella, whole milk Fresh 143
Muenster Semi-Soft 203
Parmesan Hard 336
Provolone Semi-Soft 214
Ricotta, whole Fresh 60
Romano Hard 302
Swiss 224
Goat Semi-Soft 84
Goat Hard 254
Goat Soft 40
Queso Anejo 193
Cheddar Sharp 199
Fontina 156
Gjetost 113
Limburger 141
Port de Salut 184

Reference:  http://ndb.nal.usda.gov/ndb/search

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