Here is a table with the approximate calcium content (mg) per 100g of foods:
* If fortified with calcium, will contain more per 100g
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