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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.
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