Calcium - Information and Sources


The amount of calcium which adults are advised to take every day is at least 700mg, though in certain circumstances (e.g. adolescence, pregnancy, and osteoporosis) the level should be at least 1,000mg.

The following foods are valuable sources of calcium in our diets:

  • Glass of whole milk (190ml) - 226mg
  • Glass of semi- skimmed milk (190ml) - 232mg
  • Glass of skimmed milk (190ml) - 236mg
  • Pot of yoghurt (150g) - 225mg
  • Small pot of fromage frais (100g) - 86mg
  • 1oz (28g) cheddar type cheese - 210mg
  • 2tbsp (20g) grated hard cheese - 148mg
  • Cheese spread triangle (25g) - 150mg
  • Small pot cottage cheese (115g) - 90mg
  • Cream cheese (in sandwich – 30g) - 29mg
  • Scoop ice cream (60g) - 66mg
  • Thick slice white bread - 37mg
  • Thick slice wholemeal bread - 20mg
  • Crumpet (40g) - 60mg
  • Scone (48g) - 90mg
  • Bowl muesli (50g) - 55mg
  • Kellogg's Nutri-Grain bars (37g) - 200mg
  • 2oz (57g) drained sardines - 310mg
  • Shelled prawns (60g) - 90mg
  • 1 egg - 32mg
  • 4oz (110g) green vegetables - 35mg
  • Small can baked beans (150g) - 80mg
  • 2 tbsp red kidney beans (70g) - 50mg
  • Large orange (210g) - 70mg
  • 7 dried apricots (56g) - 52mg
  • 1 tbsp sesame / sunflower seeds (12g) - 80mg

Although dairy products may contain higher amounts of calcium, beans and seeds may have amounts which are more bioavailable, i.e. we absorb a higher percentage of the calcium from these foods.