Calcium Calculator
Are you getting enough calcium?What is your calcium intake in a typical week?
In order to calculate your approximate daily calcium intake, please select from the list below the types and quantity of food you eat in a typical week.Food
Serving Size
Calcium Quantity (Per Serving)
Number of Weekly Servings
SUPPLEMENTS
Calcium
500 mg
500 mg
Select
MILK
Milk
200 mL
240 mg
Select
Milkshake
300 mL
360 mg
Select
Sheep milk
200 mL
380 mg
Select
Coco milk
200 mL
54 mg
Select
Soy drink (enriched)
200 mL
240 mg
Select
Soy drink
200 mL
26 mg
Select
Rice drink
200 mL
22 mg
Select
Oat milk
200 mL
16 mg
Select
Almond milk
200 mL
90 mg
Select
YOGHURT
Yoghurt, flavoured
150 g
197 mg
Select
Yoghurt with fruit pieces
150 g
169 mg
Select
Yoghurt natural
150 g
207 mg
Select
CHEESE
Hard cheese (e.g. Cheddar, Gruyere, Emmental, Parmesan)
30 g
240 mg
Select
Soft cheese (e.g. Camembert, Brie)
60 g
240 mg
Select
Feta
60 g
270 mg
Select
Mozzarella
60 g
242 mg
Select
Fresh cheese (e.g. cottage cheese, ricotta, mascarpone)
200 g
138 mg
Select
Cream cheese
30 g
180 mg
Select
CREAM, DESSERTS
Cream, double, whipped
30 mL
21 mg
Select
Cream, full
30 mL
21 mg
Select
Custard made with milk, vanilla
120 g
111 mg
Select
Ice cream, vanilla
100 g
124 mg
Select
Pudding, vanilla
120 g
120 mg
Select
Rice pudding
200 g
210 mg
Select
Pancake
80 g
62 mg
Select
Cheese cake
200 g
130 mg
Select
Waffle
80 g
47 mg
Select
MEAT, FISH AND EGGS
Egg
50 g
27 mg
Select
Red meat
120 g
7 mg
Select
Chicken
120 g
17 mg
Select
Fish (e.g. Cod, Trout, Herring, Whitebait)
120 g
20 mg
Select
Tuna (canned)
120 g
34 mg
Select
Sardines in oil (canned)
60 g
240 mg
Select
Salmon, smoked
40 g
23 mg
Select
Anchovy
20 g
67 mg
Select
VEGETABLES
Broccoli
200 g
82 mg
Select
Cabbage
150 g
75 mg
Select
Cauliflower
200 g
56 mg
Select
Spinach
200 g
240 mg
Select
Swiss chard
200 g
240 mg
Select
Celery (raw)
100 g
40 mg
Select
Cress (raw)
50 g
60 mg
Select
Parsley
50 g
100 mg
Select
Fennel
100 g
49 mg
Select
Lettuce (e.g. Iceberg, Romaine, Batavia, Radicchio, Frisee, Lollo Rosso)
50 g
13 mg
Select
Rocket
50 g
80 mg
Select
BEANS AND LENTILS
Lentils
80 g raw, 200 g cooked
40 mg
Select
Chick peas
80 g raw, 200 g cooked
99 mg
Select
White beans
80 g raw, 200 g cooked
132 mg
Select
Red beans
80 g raw, 200 g cooked
93 mg
Select
STARCHY FOODS
Pasta
180 g
26 mg
Select
Rice
180 g
4 mg
Select
Potatoes
240 g
14 mg
Select
White bread
1 slice
6 mg
Select
Wholemeal bread
1 slice
12 mg
Select
Muesli
50 g
21 mg
Select
Naan
60 g
48 mg
Select
FRUITS
Orange
150 g
60 mg
Select
Apple
120 g
6 mg
Select
Banana
150 g
12 mg
Select
Apricot
3 pieces
19 mg
Select
Currant (dried gooseberry)
120 g
72 mg
Select
Figs, dried
60 g
96 mg
Select
Raisins (dried grapes)
40 g
31 mg
Select
NUTS AND SEEDS
Almonds
30 g
75 mg
Select
Walnuts
30 g
28 mg
Select
Hazelnuts
30 g
56 mg
Select
Brazil nuts
30 g
53 mg
Select
Sesame seeds (hulled)
15 g
6 mg
Select
Tahini paste
30 g
42 mg
Select
PROCESSED FOODS
Quiche (cheese, eggs)
200 g
212 mg
Select
Omelette with cheese
120 g
235 mg
Select
Pasta with cheese
330 g
445 mg
Select
Pizza
300 g
378 mg
Select
Lasagna
300 g
228 mg
Select
Cheeseburger
200 g
183 mg
Select
OTHERS
Tofu
120 g
126 mg
Select
Seaweeds
100 g
70 mg
Select
Wakame
100 g
150 mg
Select