Nutrition and Diet
What you eat makes a difference when it comes to bone health. A diet with the right amount of calcium, protein, and vitamin D will provide you with the necessary nutrients to Build Better Bone health and decrease fracture risk. Here are some tips to guide your food choices and promote healthy eating.
CLICK ON THE FOODS TO LEARN MORE ABOUT EACH NUTRIENT!
CLICK ON THE FOODS TO LEARN MORE ABOUT EACH NUTRIENT!
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 (200ml) | CALCIUM (mg) |
|---|---|
| Milk, semi-skimmed | 240 |
| Milk, skimmed | 244 |
| Milk, whole | 236 |
| Milkshake | 360 |
| Sheep milk | 380 |
| Soy drink (non-enriched) | 26 |
| Soy drink, calcium-enriched* | 240 |
| Rice drink (non-enriched) | 22 |
| Oat drink (non-enriched) | 16 |
| Almond Drink (non-enriched) | 90 |
Yoghurt
| FOOD (150g) | 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 | 30 |
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 |
| Cheesecake | 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 |
Milk
| FOOD (1 cup) | CALCIUM (mg) |
|---|---|
| Milk, semi-skimmed | 294 |
| Milk, skimmed | 299 |
| Milk, whole | 289 |
| Milkshake | 441 |
| Sheep milk | 466 |
| Soy drink (non-enriched) | 32 |
| Soy drink, calcium-enriched* | 294 |
| Rice drink (non-enriched) | 27 |
| Oat drink (non-enriched) | 20 |
| Almond Drink (non-enriched) | 110 |
Yoghurt
| FOOD (1 cup) | CALCIUM (mg) |
|---|---|
| Yoghurt, flavoured | 322 |
| Yoghurt, with fruit pieces | 276 |
| Yoghurt, natural | 338 |
Cheese
| FOOD | SERVING SIZE | CALCIUM (mg) |
|---|---|---|
| Hard Cheese (e.g. Cheddar, Parmesan, Emmental, Gruyere) | 1 oz | 224 |
| Fresh Cheese (e.g. Cottage cheese, Ricotta, Mascarpone) | 1 cup | 156 |
| Soft Cheese (e.g. Camembert, Brie) | 1 oz | 112 |
| Feta | 1 oz | 126 |
| Mozzarella | 1 oz | 113 |
| Cream Cheese | 1 tbsp | 15 |
Cream and desserts
| FOOD | SERVING SIZE | CALCIUM (mg) |
|---|---|---|
| Cream, double, whipped | 1 fl. oz | 21 |
| Cream full | 1 fl oz | 21 |
| Custard made with milk, vanilla | 1/2 cup | 130 |
| Ice Cream, vanilla | 1/2 cup | 82 |
| Pudding, vanilla | 1 container (3 1/2 oz) | 97 |
| Rice Pudding | 1/2 cup | 131 |
| Pancake | 3 pancakes (3 3/4 oz) | 81 |
| Cheesecake | 1 slice (3 oz) | 55 |
| Waffle | 1 waffle, round, 7" diameter (2 2/3 oz) | 44 |
Meat, Fish and Eggs
| FOOD | SERVING SIZE | CALCIUM (mg) |
|---|---|---|
| Egg | 1 large (1 3/4 oz) | 27 |
| Red Meat | 3 oz | 5 |
| Chicken | 3 oz | 12 |
| Fish (e.g. Cod, Trout, Herring, Whitebait) | 3 oz | 14 |
| Tuna, canned | 3 oz | 24 |
| Sardines in oil, canned | 1 can (3 3/4 oz) | 368 |
| Smoked salmon | 3 oz | 13 |
| Shrimp | 3 oz | 26 |
Beans & Lentils
| FOOD | SERVING SIZE | CALCIUM (mg) |
|---|---|---|
| Lentils | 1/2 cup raw | 48 |
| Chick peas | 1/2 cup raw | 124 |
| White beans | 1/2 cup raw | 167 |
| Red beans | 1/2 cup raw | 107 |
| Green/French beans | 1 cup | 7 |
Starchy foods
| FOOD | SERVING SIZE | CALCIUM (mg) |
|---|---|---|
| Pasta (cooked) | 1 cup | 17 |
| Rice, White (boiled) | 1 cup | 4 |
| Potatoes (boiled) | 1 cup | 9 |
| White bread | 1 slice (oz) | 4 |
| Wholemeal bread | 1 slice (oz) | 8 |
| Muesli (cereals) | 2/3 cup | 23 |
| Naan | 1 piece (3 oz) | 68 |
Fruits
| FOOD | SERVING SIZE | CALCIUM (mg) |
|---|---|---|
| Orange | 1 fruit (2 5/8" dia) | 52 |
| Apple | 1 medium (3" dia) | 9 |
| Banana | 1 medium (7" to 7 7/8" long) | 9 |
| Apricot | 1 fruit | 5 |
| Currant (dried gooseberry) | 1 cup | 86 |
| Figs, dried | 1 cup | 238 |
| Raisins (dried grapes) | 1 oz (60 raisins) | 22 |
Vegetables
| FOOD | SERVING SIZE | CALCIUM (mg) |
|---|---|---|
| Lettuce | 1 cup | 14 |
| Kale, Collard greens | 1 cup (raw) | 13 |
| Bok Choy / Pak Choi | 1 cup (raw) | 28 |
| Broccoli | 1 cup raw (chopped) | 85 |
| Gombo/Okra | 1 cup (raw) | 64 |
| Cress | 1 cup (raw) | 78 |
| Rhubarb | 1 cup (raw, sliced) | 105 |
| Carrots | 1 cup (raw sliced) | 37 |
| Tomatoes | 1 cup (raw chopped) | 17 |
Nuts & Seeds
| FOOD | SERVING SIZE | CALCIUM (mg) |
|---|---|---|
| Almonds | 1 oz | 70 |
| Walnuts | 1 oz | 26 |
| Hazelnuts | 1 oz | 52 |
| Brazil Nuts | 1 oz | 26 |
| Sesame seeds (hulled) | 1 tbsp | 11 |
| Tahini Paste | 1 tbsp | 21 |
Processed foods
| FOOD | SERVING SIZE | CALCIUM (mg) |
|---|---|---|
| Quiche (cheese, eggs) | 1 piece (1/8 of 9" dia) | 203 |
| Omelet with cheese | 2 oz (1 egg) | 127 |
| Pasta with cheese | 1 cup | 337 |
| Pizza | 1 slice (3 3/4 oz, 1/8 of 14" dia pizza) | 135 |
| Lasagna | 1 cup | 171 |
| Cheeseburger | 1 large (10 oz) | 256 |
Others
| FOOD | SERVING SIZE | CALCIUM (mg) |
|---|---|---|
| Tofu | 1/2 cup | 132 |
| Seaweed | 2 tbsp | 7 |
| Wakame | 2 tbsp | 15 |
*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: English (Metric System), English (US), French, German, Japanese, Portuguese, Russian, Spanish and Ukrainian