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Calcium-rich foods

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Find calcium-rich foods from this list of nutrients a bone-healthy diet [1]. Serving sizes are based on average portions [2].

Food Serving Size (average) Calcium (mg)
Milk
Milk, semi-skimmed glass, 200 ml 240
Milk skimmed glass, 200 ml 244
Milk whole glass, 200 ml 236
Milkshake takeaway, 300 ml 387
Soy drink, calcium enriched glass, 200 ml 178
Yoghurt and Cream
Yoghurt, low-fat, fruit pot, 150 g 210
Yoghurt, low-fat, plain pot, 150 g
243
Cream, double, whipped portion, 45 g 26
Cream single tablespoon, 15 g 13
Cheeses
Danish blue portion, 40 g 195
Edam portion, 40 g 318
Feta portion, 40 g 144
Camembert portion, 40 g 94
Cheddar medium chunk, 40 g 296
Cheese spread portion, 30 g 149
Cottage small pot, 112 g 142
Mozzarella, fresh portion, 56 g 203
Parmesan, fresh portion, 30 g 308
Vegetables
Broccoli, boiled serving, 85 g 34
Watercress, raw small bunch, 20 g 34
Curly Kale serving, 95 g 143
Okra, stir fried 8 medium, 40 g 88
Red kidney beans, canned 3 tablespoons, 105 g 75
Chick peas, boiled 3 tablespoons, 90 g 41
Green/French beans serving, 90 g 50
Baked beans serving, 135 g 72
Nuts
Almonds 12 whole, 26 g 62
Brazil Nuts 6 whole, 20 g 34
Hazlenuts 20 whole, 20 g 28
Sesame seeds 1 tablespoon, 12 g 80
Walnuts 12 halves, 40 g 38
Tahini Paste 1 heaped teaspoon, 19 g 129
Desserts
Cheesecake, fruit average slice, 120 g 94
Custard made with milk average portion, 120 g 166
Rice pudding, canned average portion, 200 g 176
Ice cream, dairy, vanilla average serving, 75 g 75
Fromage frais, fruit small pot, 60 g 52
Fish
Sardines in oil, tinned portion, 100 g 500
Whitebait, fried portion, 80 g 688
Salmon, tinned average portion, 100 g 91
Fish paste small jar, 35 g 98
Breads and grains
Pasta, plain, cooked portion, 230 g 85
Rice, white, boiled portion, 180 g 32
White bread slice, 30 g 53
Wholemeal bread slice, 30 g 32
Muesli, Swiss style portion, 50 g 55
Fruits
Apricots, raw, no stone 4 fruit, 160 g 117
Figs, ready to eat 4 fruit, 220 g 506
Currants 2 tablespoons, 50 g 47
Orange peeled, 160 g 75
Other foods
Tofu, soy bean, steamed 100 g 510
Omelette, cheese 2 eggs, 120 g 344
Quiche, cheese & egg average slice, 140 g 367
Macaroni cheese portion, 220 g 374
Pizza, cheese & tomato 9" - 10" pizza, 410 g 873
Lasagne portion, 420 g 420


 

References

1. Food Standards Agency (2002) McCance and Widdowson's The Composition of Foods, Sixth Summary Edition. Cambridge: Royal Society of Chemistry.
2. Food Standards Agency (2002), Food Portion Sizes.
 

Osteoporosis