Peek Freans Life Style Cookies as a source of Calcium?

One of our pet peeves are companies that make outrageous claims on their packaging to hit their niche market (i.e. 100% all-natural, Organic, Real). We attend many trade shows and are familiar with all the popular buzzwords.

I really enjoy these Peek Freans Cookies but I am not a fan of the advertising used to get me to purchase the package (I used a coupon to get these for $0.99 at Shoppers Drug Mart).

According to the Nutrition Facts on the side of the package you would need to eat a whole box to get 70% of your daily calcium (6% Calcium by eating 3 cookies). I think these cookies are not bad when it comes to the dietary restrictions posted by providing small amounts of sugar in each cookie but consumers must not be confused that by eating these cookies you will not need to look at other food sources for calcium.

If you read the chart below the approx 60 mg of calcium this provides is one of the lowest sources of calcium. Consider that if you eat a delicious orange it is the same as eating 3 cookies (1 serving).

What is calcium?

Calcium is one of many minerals we need to stay healthy. Calcium makes our bones and teeth healthy and strong.
It also helps muscles and nerves work properly.

How much calcium do you need? From HealthLink BC

Age (Male and Female unless otherwise indicated)


0-6 months 200 mg/day
7-12 months 260 mg/day
1-3 years 700 mg/day
4-8 years 1000 mg/day
9-18 years 1300 mg/day
19-50 years (female) 1000 mg/day
19-70 years (male) 1000 mg/day
Over 50 years (female) 1200 mg/day
Over 70 years (male) 1200 mg/day

Food Sources of Calcium

Conversion Table

1 cup = 250 mL
3/4 cup = 175 mL
1/2 cup = 125 mL
1/4 cup = 60 mL

Dairy Foods Serving calcium (mg)
Milk, whole, 2%, 1% skim
1 cup
291-324
Milk, evaporated
1/2 cup
367
Buttermilk
1 cup

300-370

Kefir
1 cup
267
Cheese, hard
50 g
370 (average)*
Processed cheese spread
4 Tbsp
348
Cheese, processed slices
50 g
276
Cottage cheese, 1 or 2%
1 cup
156
Cottage cheese, <0.1%
1 cup
51
Pudding or custard made with milk
1/2 cup
150
Yogurt, plain
3/4 cup
290 (average)*
Yogurt, fruit bottom
3/4 cup
233 (average)*
Frozen yogurt, soft serve
1/2 cup
110
Ice cream
1/2 cup
97
*calcium content varies, check label
Beans and Bean Products Serving calcium (mg)
Tofu, medium firm or firm, made with calcium sulphate
150 g
347
Tofu, firm or extra firm, made with calcium sulphate and magnesium chloride
150 g
234
White beans
3/4 cup
119
Navy beans
3/4 cup
93
Black turtle beans
3/4 cup
75
Pinto beans, chickpeas
3/4 cup
58
Nuts and Seeds Serving calcium (mg)
Tahini (sesame seed butter)
2 Tbsp
130
Almonds, dry roast
1/4 cup
93
Almond butter
2 Tbsp
88
Sesame seed kernels, dried
1/4 cup
50
Meats, Fish, and Poultry Serving calcium (mg)
Sardines, Atlantic, canned with bones
75 g
286
Sardines, Pacific, canned with bones
75 g
180
Salmon, canned with bones
75 g
208
Grains Serving calcium (mg)
Bannock
1 med (37g)
84
Oats, instant, regular, no sugar added
1 pouch
82
Non Dairy Drinks Serving calcium (mg)
Fortified rice or soy beverage
1 cup
319**
Orange juice fortified with calcium and vitamin D
1/2 cup
185
Regular soy beverage
1 cup
98
Vegetables (all measures for cooked vegetables) Serving calcium (mg)
Turnip greens
1/2 cup
104
Chinese cabbage/bok choy
1/2 cup
84
Okra
1/2 cup
65
Mustard greens
1/2 cup
55
Kale
1/2 cup
49
Chinese broccoli/gai lan
1/2 cup
46
Broccoli
1/2 cup
33
Fruit
Serving
calcium (mg)
Orange
1 med
52
Other Serving calcium (mg)
Blackstrap molasses
1 Tbsp
179
Asian Foods Serving calcium (mg)
Dried fish, smelt
35 g
560
Daylily flower
100g
301
Tempeh, cooked
100g
96
Fat choy (black moss), dried
10g
88-122
Soy bean curd slab, semisoft
100 g
308
Soybean milk film, stick shape
100g
77
Seaweed, Wakame, raw
1/2 cup
63
Seaweed, dry (agar)
1/2 cup
50
What do you think about this packaged food products claim?
Should they be able to label their product as a source of calcium?

Steven Zussino

Steven Zussino is the co-founder of Grocery Alerts Canada. He loves to help Canadians save money on groceries. He also runs the blog, CanadianTravelHacking.com.

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