Calcium-rich food chooser

Calcium gives your bones the strength and hardness they need to cope with your everyday activities. Most people can get enough calcium in their diet alone. There are plenty of calcium-rich foods. 

Your body contains about one kilogram of calcium - 99% of this is in your bones.

Use the tables below to find foods rich in calcium. Be sure to choose a wide variety of foods, to help your bones get all the other nutrients they need.

To see whether you're getting enough calcium from what you eat and drink, you can use this online calcium calculator, from the University of Edinburgh.

Foods providing around 300mg of calcium per average portion

• Edam or gouda - 1 portion (40g)
• Cheese omelette - 1 serving (120g)
• Quiche (cheese and egg) - 1 serving (140g)
• Macaroni cheese - 1 serving (220g)

Foods providing around 200mg of calcium per average portion

• Milk or milk drink e.g. hot chocolate (skimmed/semi-skimmed/whole) - 1 tumbler or mug (200ml)
• Calcium fortified soya milk - 1 tumbler or mug (200ml)
• Cheddar cheese & low fat hard cheese - Small matchbox size (30g)
• Yogurt (low-fat fruit, plain & calcium-boosted soya) - 1 pot (125g)
• Porridge (made with semi-skimmed milk) - 1 bowl (160g - weight with milk)
• Halloumi - 2 thin slices (35g)
• Cauliflower cheese - 1 serving (200g)
• 12" pizza (cheese and tomato, vegetarian or meat topping) - 1/4 of a pizza
• Tofu (calcium content varies - check label) - 1 serving (100g)
• Canned sardines - 1 serving for a sandwich (50g)
• Rice pudding - 1 serving (200g)
• Paneer cheese - 1 serving (30g)
• Parmesan cheese - 1 serving (15g)

Foods providing around 100mg of calcium per average portion

• Cottage cheese - 2 tbsp (80g)
• Camembert - 1 portion (1/6 round, 40g)
• White pitta bread - 1 small (75g)
• Plain naan bread - 1/3 (43g)
• Baked beans - 1 small tin (200g)
• Cornish pasty - 1 medium size (155g)
• Sausages (pork or vegetarian) - 2 large sausages / 4 chipolatas (40g)
• Tahini (sesame paste) - 1 heaped tsp (19g)
• Sesame seeds - 1 tbsp (12g)
• Tinned pink salmon - 1 small tin (105g)
• Grilled herring - 1 (119g)
• Ready made custard - 1 serving (120g)
• Dried figs - 2 (40g)

Foods providing around 50mg of calcium per average portion

• Plain yogurt - 1 tablespoon (40g)
• Fortified fromage frais - 1 'mini' pot (47g)
• Muesli Swiss style - 1 serving (50g)
• White bread - 1 medium slice (36g)
• Wholemeal bread - 1 thick slice (44g)
• Green or French beans - 1 serving (90g)
• Green cabbage - 1 serving (95g)
• Raw, white cabbage - 1 serving (90g)
• Steamed broccoli - 1 large portion (110g)
• Watercress - 1 small bag (40g)
• Red kidney beans - 2 tbsp (70g)
• Vegetable casserole - 1 serving (260g)
• Veggie burger - 1 (56g)
• Vegetable samosa - 1 (75g)
• Boiled dry pasta - 1 portion (230g cooked weight)
• Boiled basmati rice - 2 portions (400g) 
• Dairy or non-dairy ice cream - 1 scoop (60g)
• Dried apricots 8 (64g)
• Orange - 1 large orange (50g)
• Easy peel citrus e.g. tangerines/satsumas - 3 medium easy peelers (210g)
• Almonds - 10 whole nuts (22g)
• Brazil nuts - 9 whole nuts (30g)

Also see:

• Vitamins, minerals and nutrients

• Are there any foods I should avoid?