Portions of Calcium rich foods
Portion | Food | Calcium (mg) |
200mls | cow’s milk | 230 |
200mls | soya milk | 240 |
150g | natural yoghurt | 300 |
150g | fruit yoghurt | 240 |
30g | cheddar cheese | 200 |
30g | soya cheese | 125 |
2 | tinned pilchards | 330 |
4 | tinned sardines | 460 |
120g | tinned salmon | 105 |
1 tsp | tahini (sesame seeds) | 135 |
30g | almonds | 65 |
10 | apricots | 75 |
1 | dried fig | 50 |
90g | spinach | 145 |
3 tbls | baked beans | 70 |
portion | broccoli | 35 |
portion | spring greens | 65 |
1 slice | white bread | 30 |
1 slice | wholemeal bread | 20 |
Source “The Composition of Foods” 5th Ed; McCance & Widdowson; Royal Society of Chemistry
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