Calcium content of common foods

Here is a table with the approximate calcium content (mg) per 100g of foods:

Milk products: Fish:
Full-cream milk 119 Pilchards in tomato 300
Low-fat milk (2%) 122 Salmon (with bones) 239
Skim milk 123 Sardines, canned 382
Soya milk* 4
Rice milk* 20
Cheeses: Soya products & legumes:
Cheddar 721 Soya beans 102
Low-fat cottage 60 Tofu 372
Feta 492 Soya mince 49
Gouda 700 Baked beans in tomato 50
Mozzarella 517 Lentils 27
Ricotta 272 Sugar beans 32
Yoghurt & other dairy: Nuts:
Low fat, sweetened 152 Almonds 247
Plain, full cream 121 Hazelnuts 188
Plain, fat free 199 Peanuts 88
Walnuts 94
Vegetables & fruit: Seeds:
Broccoli 46 Sesame 131
Cabbage 33 Linseed 250
Spinach 136 Sunflower 116
Orange 40
Cereals: Bread:
Pronutro, wholewheat 460 Brown 55
Muesli 63 White 56
Whole-wheat 57

* If fortified with calcium, will contain more per 100g
We live in a world where facts and fiction get blurred
In times of uncertainty you need journalism you can trust. For 14 free days, you can have access to a world of in-depth analyses, investigative journalism, top opinions and a range of features. Journalism strengthens democracy. Invest in the future today. Thereafter you will be billed R75 per month. You can cancel anytime and if you cancel within 14 days you won't be billed. 
Subscribe to News24
Editorial feedback and complaints

Contact the public editor with feedback for our journalists, complaints, queries or suggestions about articles on News24.

LEARN MORE