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!

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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.*

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
FOOD (150g) CALCIUM (mg)
Yoghurt, flavoured 197
Yoghurt, with fruit pieces 169
Yoghurt, natural 207
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
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
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
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
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
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
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
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
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
FOOD SERVING SIZE (g) CALCIUM (mg)
Tofu 120 126
Seaweed 100 70
Wakame 100 150
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
FOOD (1 cup) CALCIUM (mg)
Yoghurt, flavoured 322
Yoghurt, with fruit pieces 276
Yoghurt, natural 338
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
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
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
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
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
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
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
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
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
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