Calcium content of common foods

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

CALCIUM RICH

Milk

Food Serving Size Calcium (mg)
Milk, semi-skimmed 200 ml 240
Milk, skimmed 200 ml 244
Milk, whole 200 ml 236
Milkshake 300 ml 360
Sheep milk 200 ml 380
Coco milk 200 ml 54
Soy drink (non-enriched) 200 ml 26
Soy drink, calcium-enriched* 200 ml 240
Rice drink 200 ml 22
Oat milk 200 ml 16
Almond milk 200 ml 90

Yoghurt

Food Serving Size Calcium (mg)
Yoghurt, flavoured 150 g 197
Yoghurt, with fruit pieces 150 g 169
Yoghurt, natural 150 g 207

Cheese

Food Serving Size Calcium (mg)
Hard cheese
e.g. Cheddar, Parmesan, Emmental, Gruyere
30 g 240
Fresh cheese
e.g. cottage cheese, ricotta, mascarpone
200 g 138
Soft cheese
e.g. Camembert, Brie
60 g 240
Feta 60 g 270
Mozzarella 60 g 242
Cream cheese portion, 30 g 180

Cream, desserts

Food Serving Size Calcium (mg)
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
Pudding, vanilla 120 g 120
Rice pudding 200 g 210
Pancake 80 g 62
Cheese Cake 200 g 130
Waffle 80 g 47

Meat, fish and eggs

Food Serving Size Calcium (mg)
Egg 50 g 27
Red meat 120 g 7
Chicken 120 g 17
Fish
e.g. Cod, Trout, Herring, Whitebait
120 g 20
Tuna, canned 120 g 34
Sardines in oil, canned 60 g 240
Smoked salmon 60 g  9
Shrimp 150 g 45

Beans & lentils

Food Serving Size Calcium (mg)
Lentils 80 g raw/ 200 g cooked 40
Chick peas 80 g raw/ 200 g cooked 99
White beans 80 g raw/ 200 g cooked 132
Red beans 80 g raw/ 200 g cooked 93
Green/French beans 90 g cooked 50

Starchy foods

Food Serving Size Calcium (mg)
Pasta (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

Food Serving Size Calcium (mg)
Orange 150 g 60
Apple 120 g 6
Banana 150 g 12
Apricot 3 pieces, 120 g 19
Currant (dried goosberry) 120 g 72
Figs, dried 60 g 96
Raisins (dried grapes) 40 g 31

Vegetables

Food Serving Size Calcium (mg)
Lettuce 50 g 19
Kale, Collard greens 50 g (raw) 32
Bok Choy/Pak Choi 50 g (raw) 20
Broccoli 120 g (raw) 112
Gombo/Okra 120 g (raw) 77
Cress 120 g (raw) 188
Rhubarb 120 g (raw) 103
Carrots 120 g (raw) 36
Tomatoes 120 g (raw) 11

Nuts & seeds

Food Serving Size Calcium (mg)
Almonds 30 g 75 
Walnuts 30 g 28
Hazlenuts 30 g 56
Brazil Nuts 30 g 28
Sesame seeds 15 g 22
Tahini Paste 30 g 42

Processed foods

Food Serving Size Calcium (mg)
Quiche (cheese, eggs) 200 g 212
Omelette with cheese 120 g 235
Pasta with cheese 330 g 445
Pizza 300 g 378
Lasagna 300 g 228
Cheeseburger 200 g 183

Others

Food Serving Size Calcium (mg)
Tofu 120 g 126
Seaweeds 100 g 70
Wakame 100 g 150

*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.