Below is a list of the calcium content of different foods. Serving sizes are based on average portions, and calcium content is approximate*.

Food Serving Size (average) Calcium (mg)
MILK / DRINKS
Milk, semi-skimmed 200 ml 240
Milk skimmed 200 ml 244
Milk whole 200 ml 236
Milkshake 300 ml 360
Soy drink (non-enriched) 200 ml 26
Soy drink, calcium-enriched* 200 ml 240
Coco milk 200 ml 54
Rice drink 200 ml 22
Oat milk 200 ml 16 
Almond milk 200 ml 90
YOGHURT, CREAMS, DESSERTS
Yoghurt, flavoured 150 g 197
Yoghurt, with fruit pieces 150 g
169
Yoghurt, natural 150 g             207
Cream, double, whipped 30 ml 21
Cream full 30 ml 21
Custard made with milk, vanilla 120 g 111
Ice cream, vanilla 100 g 124
Rice pudding 200 g 210
Pancake 80 g 62
Cheese Cake 200 g 130
Waffle 80 g 47
CHEESES
Hard cheeses
e.g. Cheddar, Parmesan, Emmental, Gruyere
30 g portion 240
Soft cheeses
e.g. Camembert, Brie
60 g. portion 240
Feta 60 g. portion 270
Mozzarella 60 g portion 242
Fresh cheeses
e.g. cottage cheese, ricotta, mascarpone
200 g 138
Cream cheese portion, 30 g 180
VEGETABLES/GREENS, BEANS & LENTILS
Broccoli 120 g (raw) 112
Cress, raw 120 g (raw) 188
Kale. Collard greens 50 g (raw) 32
Bok Choy/Pak Choi 50 g (raw) 20
Gombo/Okra 120 g (raw) 77
Rhubarb 120 g (raw) 103
Carrots 120 g (raw) 36
Red beans 80 g raw/ 200 g cooked 93
Chick peas 80 g raw/ 200 g cooked 99
White beans 80 g raw/ 200 g cooked 132
Green/French beans 90 g cooked 50
Wakame  100 g 150 
NUTS & SEEDS
Almonds 30 g 75 
Brazil Nuts 30 g 28
Hazlenuts 30 g 56
Sesame seeds 15 g 22
Walnuts 30 g 28
Tahini Paste 30 g 42
FISH & EGGS
Egg 50 g 27
Sardines in oil, tinned 60 g 240
Tuna, tinned 120 g 34
Fish such as Cod, Trout, Herring, Whitebait 120 g 20
Smoked salmon 60 g  9
Shrimp 150 g 45
STARCHY FOODS
Pasta, plain, cooked 180 g 26
Rice, white, boiled 180 g 4
Potatoes, boiled 240 g 14
White bread slice, 40 g 6
Wholemeal bread slice, 40 g 12
Muesli cereals 50 g 21
Naan 60 g 48
FRUITS
Apricots 3 fruit, 120 g 19
Figs, dried 60 g 96
Raisins (dried grapes) 40 g 31
Currants (dried goosberries) 120 g 72
Orange 150 g 60
Apple  120 g 6
Banana 150 g 12
PROCESSED & OTHER FOODS
Tofu 120 g 126
Omelette with cheese 120 g 235
Quiche, cheese & egg 200 g 212
Pasta with cheese 330 g 445
Pizza 300 g 378
Lasagna 300 g 228
Cheeseburger 200 g 183


 

*Please note that the calcium content given for the foods listed is approximate. This is because calcium content varies depending on the method of production, recipe, or brand. Some of the foods listed may be available as calcium-enriched products in some countries (e.g. soy, non-dairy drinks, cereals, breads). 

Calcum contents shown are derived from various sources, including: 

1. Prodi 5.3 Expert (computer software)
2. Table Ciqual de composition des aliments, ANSES (French agency for food, environmental and occupational health and safety), France, 2013
3. Table de composition nutritionnelle Suisse, SSN (Société Suisse de Nutrition), Suisse, 2013)
4. Food Standards Agency (2002) McCance and Widdowson's The Composition of Foods, Sixth Summary Edition. Cambridge: Royal Society of Chemistry.