Calcium-rich foods
Find calcium-rich foods from this list for 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:
- Food Standards Agency (2002) McCance and Widdowson's The Composition of Foods, Sixth Summary Edition. Cambridge: Royal Society of Chemistry.
- Food Standards Agency (2002), Food Portion Sizes.
