Calcium Content of Select Foods

The calcium content of selected foods

             
   
ca/serve
kJ/serve
st d serve
grams
ca/100g*
kJ/100g*
   
(mg)
     
(mg)
 
Milk, Reduced Fat, Calcium Fortified   520 382 cup (250ml) 260 200 147
Skim Milk   341 382 cup (250ml) 260 131 147
Reduced Fat Milk   367 551 cup (250ml) 260 141 212
Regular Milk   304 762 cup (250ml) 260 117 293
Reduced Fat Evaporated Milk   713 908 cup (250ml) 267 267 340
Regular Soy Milk   309 660 cup (250ml) 260 119 254
Reduced Fat Soy Milk   367 702 cup (250ml) 260 141 270
Low Fat Soy Milk   367 606 cup (250ml) 260 141 233
Tofu Firm   832 1378 cup (250ml) 260 320 530
Regular Natural Yogurt   386 734 tub 200 193 367
Low Fat Natural Yogurt   488 498 tub 200 244 249
Cheddar Cheese   160 349 1 slice 21 763 1663
Reduced Fat Cheddar Cheese (15%)   209 233 1 slice 21 995 1109
Shaved Parmesan   204 355   21 970 1690
Edam Cheese   176 312 1 slice 21 839 1485
Pecorino   156 318 1 slice 21 743 1512
Reduced Fat Mozzarella   200 258 1 slice 21 950 1229
Camembert   121 322 1 wedge 25 484 1286
Sardines, canned in water, no added salt    486 649 can 90 540 721
Sardines, canned in oil, drained   330 824 can 90 367 916
Pink Salmon, canned in water, no added salt   279 552 small can 90 310 613
Pink Salmon, canned in brine   183 575 small can 90 203 639
Red Salmon, canned in water, no added salt   203 734 small can 90 225 816
Red Salmon, canned in brine   175 688   90 194 764
Mussels, steamed or boiled   173 503   100 173 503
Snapper, grilled, with olive oil   163 635 1 fillet 100 163 635
Oysters, raw   132 303   100 132 303
Tahini   66 543 1 tablespoon 20 330 2717
Almond, with skin   30 300 10 almonds 12 250 2503
Dried Fig   160 866 6 figs 80 200 1082
Dried Apricots   32 399 6 apricots 45 70 886
Brazil Nuts   53 1010 10 nuts 35 150 2886
Curly Parsley, chopped   12 6 1 tablespoon 5 245 110
Mustard Cabbage, raw   91 54 1 cup, shredded 70 130 77
Bok Choy, raw   65 61 1 cup 75 86 81
Watercress, raw   60 77 1 cup 70 85 110
Silverbeet, boiled   87 82 1/2 cup 100 87 82
Lebanese Cucumber, raw   68 61 1 cup sliced 120 57 51
Celery, raw   31 45 1 cup chopped 70 44 64
Broccoli, raw   15 56 2 florets 45 33 124
Baked Beans in tomato sauce   43 426 cup 120 36 355
Chickpeas, canned   90 898 cup 200 45 449
Soy Beans canned   106 844 cup 200 53 422
Boiled Egg   21 321 medium 55 39 583
Carob Bar   56 323 1 bar 15 370 2154
Licorice   34 114 1 stick 12 280 954
Vanilla Ice cream, reduced fat   48 176 1 scoop 50 95 351
Vanilla Custard, reduced fat   130 359 1 tub 100 130 359
Cheesecake   163 1786 1 slice 125 130 1429
* Source: NUTTAB 2010

 

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