Sources of Calcium
Reminder: Adults need an average daily intake of 700mg calcium a day.Exceptions: Breastfeeding mothers and postmenopausal women need an average daily intake of 1200mg calcium a day. Medical conditions (eg osteoporosis, coeliac disease and inflammatory bowel disease) increase calcium requirements - check with your health professional.
This is NOT intended to be a complete list of calcium containing foods.
| Calcium source | Calcium per 100ml / 100g |
|---|---|
| Dairy | |
| Cow's milk | 125 |
| Yoghurt | 160 |
| Cheese (hard eg Cheddar) | 665 |
| Plant milks | |
| Plant milks eg almond, coconut, oat, rice, soya (calcium fortified) | 120 |
| Other calcium sources | |
| Whitebait | 860 |
| Sesame seeds | 825 |
| Chia seeds | 600 |
| Tahini | 525 |
| Sardines (canned) | 400 |
| Figs, dried | 250 |
| Parsley | 245 |
| Almonds | 225 |
| Salmon, tinned with bones | 220 |
| Hazelnuts | 185 |
| Tofu | 165 |
| Brazils | 160 |
| Kale | 150 |
| Watercress | 125 |
| White beans (navy/haricot, cannellini - cooked) | 115 |
| Broccoli | 100 |
| Spinach | 99 |
| Apricots (dried) | 78 |
| Kidney Beans (cooked) | 70 |
| Chickpeas | 50 |
| Lentils (cooked) | 20 |
