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