Calcium is very important for the proper and timely development of our body. It is commonly perceived that calcium is essential not only for strong bones and teeth, but it is also important for many other functions of the body. Calcium is needed throughout the lifetime and its daily intake value increases with age. For babies, breastfeeding is the best way to source of calcium. The growing children need good amount of calcium for their growing bones. The recommended daily intake of calcium for adults is 1000 mg per day.
Here’s a list of calcium rich foods and the amount of calcium they offer :
|
Dairy
|
Serving Size
|
Calcium (mg)
|
|
|
|
|
|
Milk, whole
|
200 ml
|
236
|
|
Soy drink
|
200 ml
|
178
|
|
Yoghurt
|
150g
|
210
|
|
Cream, double, whipped
|
45g
|
26
|
|
Cream single
|
15g
|
13
|
|
Danish blue Cheese
|
40g
|
195
|
|
Edam
|
40g
|
318
|
|
Feta
|
40g
|
144
|
|
Cheddar
|
40g
|
296
|
|
|
|
|
|
Vegetables
|
Serving Size
|
Calcium (mg)
|
|
|
|
|
|
Broccoli, boiled
|
85g
|
34
|
|
Red kidney beans
|
105g
|
75
|
|
Chick peas, boiled
|
90g
|
42
|
|
Green/French beans
|
90g
|
50
|
|
Baked beans
|
135g
|
72
|
|
Almonds
|
26g
|
62
|
|
Sesame seeds
|
12g
|
80
|
|
|
|
|
|
Desserts
|
Serving Size
|
Calcium (mg)
|
|
|
|
|
|
Cheesecake
|
120g
|
94
|
|
Custard made with milk
|
120g
|
164
|
|
Rice pudding
|
200g
|
176
|
|
|
|
|
|
Fish
|
Serving Size
|
Calcium (mg)
|
|
|
|
|
|
Sardines in oil
|
100g
|
500
|
|
Whitebait
|
80g
|
688
|
|
Salmon
|
100g
|
91
|
|
Fish paste
|
35g
|
98
|
|
|
|
|
|
Breads and grains
|
Serving Size
|
Calcium (mg)
|
|
|
|
|
|
Pasta, cooked
|
230g
|
85
|
|
Rice boiled
|
180g
|
32
|
|
White bread
|
30g
|
53
|
|
Fruits
|
Serving Size
|
Calcium (mg)
|
|
|
|
|
|
Apricots, raw
|
160g
|
117
|
|
Figs
|
220g
|
506
|
|
Currants
|
50g
|
47
|
|
Orange
|
160g
|
75
|
|
|
|
|
|
Other foods
|
Serving Size
|
Calcium (mg)
|
|
|
|
|
|
Omelette, cheese
|
120g
|
344
|
|
Macaroni cheese
|
220g
|
374
|
|
Pizza, cheese & tomato
|
410g
|
873
|
