Below is a list of the calcium content of different foods.
Serving sizes are based on average portions, and calcium content is approximate.*
| FOOD (200 ml) | CALCIUM (mg) |
|---|---|
| Milk, semi-skimmed |
240 |
| Milk, skimmed | 244 |
| Milk, whole | 236 |
| Milkshake | 360 |
| Sheep milk | 380 |
| Coco milk | 54 |
| Soy drink (non-enriched) | 26 |
| Soy drink, calcium-enriched* | 240 |
| Rice drink | 22 |
| Oat milk | 16 |
| Almond milk | 90 |
| FOOD (150 g) | CALCIUM (mg) |
|---|---|
| Yoghurt, flavoured | 197 |
| Yoghurt, with fruit pieces | 169 |
| Yoghurt, natural | 207 |
| FOOD | SERVING SIZE (g) | CALCIUM (mg) |
|---|---|---|
|
Hard Cheese (e.g. Cheddar, Parmesan, Emmental, Gruyere) |
30 | 240 |
|
Fresh Cheese (e.g. Cottage cheese, Ricotta, Mascarpone) |
200 | 138 |
|
Soft Cheese (e.g. Camembert, Brie) |
60 | 240 |
| Feta | 60 | 270 |
| Mozzarella | 60 | 242 |
| Cream Cheese | 30 | 180 |
| 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 |
| FOOD | SERVING SIZE (g) | CALCIUM (mg) |
|---|---|---|
| Egg | 50 | 27 |
| Red Meat | 120 | 7 |
| Chicken | 120 | 17 |
|
Fish (e.g. Cod, Trout, Herring, Whitebait) |
120 | 20 |
| Tuna, canned | 120 | 34 |
| Sardines in oil, canned | 60 | 240 |
| Smoked salmon | 60 | 9 |
| Shrimp | 150 | 45 |
| FOOD | SERVING SIZE (g) | CALCIUM (mg) |
|---|---|---|
| Lentils | 80 raw / 200 cooked | 40 |
| Chick peas | 80 raw / 200 cooked | 99 |
| White beans | 80 raw / 200 cooked | 132 |
| Red beans | 80 raw / 200 cooked | 93 |
| Green/French beans | 900 cooked | 50 |
| FOOD | SERVING SIZE (g) | CALCIUM (mg) |
|---|---|---|
| Pasta (cooked) | 180 | 26 |
| Rice, White (boiled) | 180 | 4 |
| Potatoes (boiled) | 240 | 14 |
| White bread | 40 (slice) | 6 |
| Wholemeal bread | 40 (slice) | 12 |
| Muesli (cereals) | 50 | 21 |
| Naan | 60 | 48 |
| FOOD | SERVING SIZE (g) | CALCIUM (mg) |
|---|---|---|
| Orange | 150 | 60 |
| Apple | 120 | 6 |
| Banana | 150 | 12 |
| Apricot | 120 (3 pieces) | 19 |
| Currant (dried gooseberry) | 120 | 72 |
| Figs, dried | 60 | 96 |
| Raisins (dried grapes) | 40 | 31 |
| FOOD | SERVING SIZE (g) | CALCIUM (mg) |
|---|---|---|
| Lettuce | 50 | 19 |
| Kale, Collard greens | 50 (raw) | 32 |
| Bok Choy / Pak Choi | 50 (raw) | 20 |
| Broccoli | 120 (raw) | 112 |
| Gombo/Okra |
120 (raw) |
77 |
| Cress | 120 (raw) | 188 |
| Rhubarb | 120 (raw) | 103 |
| Carrots | 120 (raw) | 36 |
| Tomatoes | 120 (raw) | 11 |
| FOOD | SERVING SIZE (g) | CALCIUM(mg) |
|---|---|---|
| Almonds | 30 | 75 |
| Walnuts | 30 | 28 |
| Hazelnuts | 30 | 56 |
| Brazil Nuts | 30 | 28 |
| Sesame seeds (hulled) | 15 | 6 |
| Tahini Paste | 30 | 42 |
| FOOD | SERVING SIZE (g) | CALCIUM (mg) |
|---|---|---|
| Quiche (cheese, eggs) | 200 | 212 |
| Omelet with cheese | 120 | 235 |
| Pasta with cheese | 330 | 445 |
| Pizza | 300 | 378 |
| Lasagna | 300 | 228 |
| Cheeseburger | 200 | 183 |
| FOOD | SERVING SIZE (g) | CALCIUM (mg) |
|---|---|---|
| Tofu | 120 | 126 |
| Seaweed | 100 | 70 |
| Wakame | 100 | 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).
Download our printable list of calcium rich foods, available in multiple languages.