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  4. Calcium content of common foods
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  4. Calcium content of common foods
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  • Calcium content of common foods
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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.*

Milk
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
Yoghurt
FOOD (150 g) CALCIUM (mg)
Yoghurt, flavoured 197
Yoghurt, with fruit pieces 169
Yoghurt, natural 207
Cheese
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
Cream and 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 (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
Beans & Lentils
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
Starchy foods
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
Fruits
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
Vegetables
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
Nuts & Seeds
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
Processed foods
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
Others
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.

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