Table 2.
A guide to the calcium (Ca) content of various food groups
| Food | Portion size | Ca mg per portion |
|---|---|---|
| Dairy and dairy products | ||
| Human breast milk (mature) | 100 ml | 34 |
| Standard whey based infant formula | 100 ml | 55 |
| Cow’s milk | 100 ml | 120 |
| Fortified oat, hemp, coconut, rice and almond milk | 100 ml | 120 |
| Custard or rice pudding | 120 g | 170 |
| Hard cheese | 30 g | 240 |
| Soft cheese (e.g., brie, mozzarella) | 30 g | 120 |
| Yoghurt | 80 g (small pot) | 90 |
| Dairy free yoghurt* | 125 g | 130 |
| Egg | ||
| Egg, cooked | 50 g (1 egg) | 28 |
| Soya products | ||
| Soya milk, cheese and desserts* | Check individual product for degree of calcium fortification | |
| Calcium-set tofu** | 50 g (2 tablespoons) | 60 |
| Fortified orange juice | ||
| Calcium fortified orange juice | 100 ml | 120 |
| Cereal (grain) and cereal products* | ||
| Bread - white fortified | 33 g slice | 58 |
| Bread - wholemeal | 33 g slice | 35 |
| Fortified breakfast cereals | 30 g portion | 80–146 |
| Fruit | ||
| Apricots, raw | 4 | 45 |
| Figs, dried/ready to eat | 5 | 230 |
| Currants | 2 tablespoons | 50 |
| Orange | 1 | 75 |
| Fish (soft bones eaten) | ||
| Anchovies, canned | ½ small tin | 75 |
| Sardines (tinned in oil) | 1 sardine | 125 |
| Whitebait, fried | 40 g | 430 |
| Salmon, tinned | 100 g | 90 |
| Nuts and seeds | ||
| Almonds/brazil nuts/hazelnuts/walnuts | 6–20 | 30–60 |
| Sesame seeds | 1 tablespoon | 65 |
| Spreads | ||
| Peanut butter | 2 tablespoons | 20 |
| Almond butter | 1 tablespoon | 40 |
| Hummus | 100 g (½ tub) | 45 |
| Tahini paste | 1 heaped teaspoon | 125 |
| Vegetables | ||
| Broccoli | 3 florets | 35 |
| Watercress | 20 g | 35 |
| Curly kale | 100 g | 150 |
| Okra, stir fried | 8 | 90 |
| Chickpeas | 3 tablespoons | 45 |
| Red kidney beans | 3 tablespoons | 40 |
| Green beans | 90 g | 50 |
| Baked beans | 150 g (small tin) | 80 |
*Ca fortification of foods such as bread, breakfast cereals, milk alternatives (including plant based drinks), and fruit and vegetable drinks is practised in some countries. It is advised to refer to country specific food composition tables where possible
**Tofu can be a good source of calcium as it is made by coagulating soymilk with salts such as calcium sulfate or magnesium chloride—the levels of calcium are dependent on the coagulant used; we have called this calcium-set tofu. The Ca and phosphate content in various tofu products may be similar to cow’s milk (i.e., 120 mg/100 g), but can vary widely. Refer to product-specific values