Calcium-rich food chooser

Use our calcium-rich food chooser to help you get the amount of calcium you need for your bones.  

Calcium is measured in milligrams. Most adults need 700mg of calcium a day, including if you're pregnant. You can usually get all the calcium you need for your bones from your food. 

Our food chooser gives you the approximate amount of calcium in an average portion. This is to help you work out how much calcium is in different types of food and drink. These are just examples of food and drinks containing calcium. Check the food packaging to find out how much calcium is in your favourite foods.

A portion is the amount of food you eat and drink at one time. Portion sizes change depending on the food. You may eat more or less than the average portion depending on your appetite. This means the amount of calcium you get from a portion may change depending on how much you eat or drink. 

Your bones will get the calcium they need if you generally reach the recommended amount from your food on most days. 

For example, you would get around 700mg of calcium if as part of a balanced diet, you ate:

  • two slices of white or brown bread
  • one small matchbox size piece of cheese 
  • three tablespoons of broccoli
  • one orange
  • one glass of calcium-fortified soya milk. 

Try to choose a wide variety of foods from the different food groups so your bones can get all the nutrients they need

Dairy and dairy-free alternatives 

     
Food Portion size  Approximate amount of calcium (mg)

Milk - skimmed, semi-skimmed or whole

One glass 200

Fortified dairy-free milk drinks - soya, almond, hazelnut, coconut or oat

One glass 200

Lactose-free milk

One glass 200

Cheddar cheese

One small matchbox size piece 200

Lactose-free cheese

One small matchbox size piece 200

Yoghurt

Three tablespoons 200

Fortified soya yoghurt

Three tablespoons 200

Lassi

One glass 200

Fortified soya custard

Three tablespoons 200

Custard (ready-made)

Three tablespoons 100

Cottage cheese

Two tablespoons 100

Parmesan cheese

One tablespoon 100

Paneer cheese 

One small matchbox size piece 100

 

Fruit and vegetables

     
Food Portion size Approximate amount of calcium (mg) 

Broccoli (boiled)

Three tablespoons 200

Kale (boiled)

Four heaped tablespoons 200

Watercress

One bag 100

Okra (boiled)

Nine okra 100

Green beans (boiled)

Three tablespoons 50

Green cabbage (boiled)

Three tablespoons 50

Pak choi 

One pak choi 50

Dried figs

Two figs 50

Dried apricots

One tablespoon 25

Raisins

One tablespoon 25

Orange or easy-peel citrus - tangerines, satsumas

One orange or two easy-peel citrus 25

 

Carbohydrates

     
Food Portion size  Approximate amount of calcium (mg)

Porridge (made with milk) 

One bowl  200

White bread

Two medium slices 100

Wholemeal bread

Two medium slices 100

White pitta bread

One pitta bread 100

Chapatti

One chapatti 50

Muesli - Swiss style

Two tablespoons  50

Pasta (cooked)

Two handfuls (dried) 25

Basmati rice (cooked)

Five tablespoons (dried) 25

 

Protein 

     
Food Portion size Approximate amount of calcium (mg)

Sardines (tinned)

One tin 200

Tofu (calcium-set) 

One palm size piece 200

Sesame seeds

One tablespoon 200

Tahini

One heaped teaspoon  100

Salmon (tinned)

One small tin 100

Scampi in breadcrumbs

Six pieces 100

Baked beans

One small tin 100

Chickpeas

Four tablespoons  100

Almonds

One handful 100

Red kidney beans

Four tablespoons 50

Mackerel

One fillet

25

 

Calcium-rich meal and snack ideas

  • Start your day with a bowl of porridge made with milk or a fortified dairy-free alternative. 
  • Make a cheese omelette.
  • Have sardines or baked beans on toast for a quick meal.
  • Make a stir-fry with calcium-set tofu and plenty of vegetables, like broccoli, pak choi and green beans. You could also sprinkle a tablespoon of sesame seeds on top.
  • Sprinkle grated cheddar or parmesan on top of your pasta dishes.
  • Serve yoghurt and fruit for pudding.
  • Add falafel and salad to a white pitta bread.
  • Use tahini as a spread in a sandwich.
  • Cook a paneer curry with a vegetable samosa served on the side.
  • Drink a yoghurt drink like lassi or chaas to stay cool on a hot day.
  • Drink a mug of hot chocolate with milk or a fortified dairy-free alternative in the evening.

 

I have changed my diet. It was healthy before but now I have more calcium-rich foods such as almonds, broccoli, sardines and salmon. Angela, 65

 

The University of Edinburgh has developed a calcium calculator to help you work out how much calcium you get from different types of food. You can use this calculator as a guide. It provides examples but does not contain a complete list of every calcium-rich food. 

 

Content reviewed: July 2025

Date of next review: July 2028

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