Food type | Quantity | Calcium (mg) |
---|---|---|
Dairy sources of calcium | ||
 Cow’s milk (all types) | 200 ml | 240 |
 Sheep’s milk | 200 ml | 380 |
 Hard cheese (e.g., cheddar, parmesan, emmental) | 30 g | 240 |
 Fresh cheese (e.g., cottage cheese, ricotta, mascarpone) | 200 g | 138 |
 Soft cheese (e.g., camembert, brie) | 60 g | 240 |
 Feta | 60 g | 270 |
 Mozzarella | 60 g | 242 |
 Cream cheese | 30 g | 180 |
 Yoghurt | 120 g | 200 |
 Calcium-enriched fromage frais | 50 g | 125 |
 Calcium-enriched low-fat spread | 28 g | 121 |
 Malted milk drink | 25 g serving in 200 ml milk | 440–710 |
 Hot chocolate (light) | 25 g serving in 200 ml water | 200 |
 Rice pudding | 200 g | 176 |
 Custard | 120 ml | 120 |
Non-dairy sources of calcium | ||
 Sardines (with bones) | 60 g | 258 |
 Pilchards (with bones) | 60 g | 150 |
 Whitebait | 50 g | 130 |
 White beans | 80 g raw/200 g cooked | 132 |
 Wholemeal bread | 100 g | 100 |
Non-dairy calcium-fortified products | ||
 Calcium-enriched milk alternatives (e.g., rice, soya, oat, nut, coconut) | 200 ml | 240 |
 Soya bean curd/tofua | 60 g | 200 |
 Calcium-enriched orange juice | 250 ml | 195 |
 Calcium-fortified cereals | 30 g | 137 |
 Calcium-fortified bread | 40 g | 191 |