Calcium-rich food chooser

Use our calcium-rich food chooser to help you get the amount of calcium you need for your bones.  

Calcium is measured in milligrams. Most adults need 700mg of calcium a day, including if you're pregnant. You can usually get all the calcium you need for your bones from your food. 

Our food chooser gives you the approximate amount of calcium in an average portion. This is to help you work out how much calcium is in different types of food and drink. These are just examples of food and drinks containing calcium. Check the food packaging to find out how much calcium is in your favourite foods.

A portion is the amount of food you eat and drink at one time. Portion sizes change depending on the food. You may eat more or less than the average portion depending on your appetite. This means the amount of calcium you get from a portion may change depending on how much you eat or drink. 

Your bones will get the calcium they need if you generally reach the recommended amount from your food on most days. 

For example, you would get around 700mg of calcium if as part of a balanced diet, you ate:

• two slices of white or brown bread
• one small matchbox size piece of cheese 
• three tablespoons of green beans
• one orange
• a handful of almonds
• one tablespoon of raisins
• one glass of calcium-fortified soya milk. 

Try to choose a wide variety of foods from the different food groups so your bones can get all the nutrients they need. 

Dairy and dairy-free alternatives 

Fruit and vegetables

Carbohydrates

Protein 

Calcium-rich meal and snack ideas

• Start your day with a bowl of porridge made with milk or a fortified dairy-free alternative. 
• Make a cheese omelette.
• Have sardines or baked beans on toast for a quick meal.
• Make a stir-fry with calcium-set tofu and plenty of vegetables, like broccoli, pak choi and green beans. You could also sprinkle a tablespoon of sesame seeds on top.
• Sprinkle grated cheddar or parmesan on top of your pasta dishes.
• Serve yoghurt and fruit for pudding.
• Add falafel and salad to a white pitta bread.
• Use tahini as a spread in a sandwich.
• Cook a paneer curry with a vegetable samosa served on the side.
• Drink a yoghurt drink like lassi or chaas to stay cool on a hot day.
• Drink a mug of hot chocolate with milk or a fortified dairy-free alternative in the evening.

I have changed my diet. It was healthy before but now I have more calcium-rich foods such as almonds, broccoli, sardines and salmon. Angela, 65

The University of Edinburgh has developed a calcium calculator to help you work out how much calcium you get from different types of food. You can use this calculator as a guide. It provides examples but does not contain a complete list of every calcium-rich food. 

Content reviewed: July 2025

Date of next review: July 2028

Also see:

• Vitamins, minerals and nutrients

• Are there any foods I should avoid?