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.
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Calcium Rich Food Chooser 2025Dairy 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