100+ Calcium Rich Foods: Highest Calcium Foods Ranked by Weight & Serving Size

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Parmesan cheese, Swiss cheese, sardines, kale, milk powders and shellfish representing some of the highest calcium foods.

Written by Sascha Beck, BHSc (Nat), Dip Arom. Australian-qualified naturopath and
aromatherapist with a double major in nutrition and herbal medicine.

Calcium Intro|Calcium Rich Foods by Weight | Calcium Rich Foods by Serving Size | A Sweet Surprise!

Discover simple food swaps and everyday additions to effortlessly increase your calcium intake. Compare more than 100 naturally calcium-rich foods by calcium content, serving size, calories and kilojoules to find the best foods for you.

Simple Ways to Effortlessly Increase Your Calcium Intake

Swap your usual cheese for a higher-calcium variety. Parmesan, Swiss and Jarlsberg cheeses contain almost three times as much calcium as some other cheeses. You may be able to significantly increase your calcium intake just by swapping the type of cheese you eat.

Choose freshly cooked whole sardines. Because they are eaten with their bones, freshly cooked sardines are one of the highest-calcium foods, providing considerably more calcium than many canned sardine products. If you buy canned sardines, compare the nutrition labels of different brands and varieties, as some contain considerably more calcium than others.

Don’t throw away the edible bones. Fish eaten with their soft edible bones—such as canned salmon, sardines and anchovies—contain much more calcium than boneless fish fillets because the bones are naturally rich in calcium.

Order oysters, pipis or periwinkles when you see them on the menu. These shellfish provide a surprisingly useful amount of calcium and are an easy way to increase your calcium intake when dining out.

Make pesto, chimichurri or salsa verde more often. These sauces contain generous amounts of fresh herbs, such as basil, which naturally contain calcium. Pesto provides even more calcium because it also contains Parmesan cheese, one of the richest sources of calcium. It’s an easy way to add extra calcium to pasta, vegetables, chicken, fish and sandwiches.

Cook your kale instead of eating it raw. Kale shrinks dramatically during cooking, making it much easier to eat a large, calcium-rich serving. A cup of cooked kale provides many times more calcium than a cup of raw kale because far more leaves fit into the same cup.

If you eat yoghurt, compare the nutrition labels before buying to find one that is high in calcium. It takes a little extra time, but you only need to do it once. Many yoghurts provide 300–450 mg of calcium per serving, making them one of the easiest ways to increase your calcium intake. When possible, choose a yoghurt with live probiotic cultures for the added benefit of probiotics.

Use almond meal when baking. Replace some of the flour in cakes, slices, muffins and pastry with almond meal. It’s an effortless way to increase the calcium content of your baking.

Don’t underestimate foods you eat every day. Bread may not top the calcium charts, but because many people eat it daily, it can make a meaningful contribution over the course of a week. The same principle applies to other foods you eat regularly.

Include tofu in your meals more often. Tofu is one of the best plant sources of calcium and can be added to stir-fries, curries, salads and soups. Different tofu products vary considerably in calcium content, so compare the nutrition labels to find one that is higher in calcium.

How to use this guide:

Rather than trying to change everything at once, browse through this guide over the next month or so and choose one new calcium-rich food to try or one simple food swap each week. Small changes can add up to a meaningful increase in your calcium intake over time.

Remember to look at the amount of calcium in a typical serving size, as calcium values per 100 g (3.5 oz) can sometimes be misleading. Before you begin, check how much calcium you should be getting each day in our Daily Calcium Requirements by Age & Life Stage (RDA/RDI) guide.

As a naturopath, I am very aware that many people struggle to work out whether they are getting enough calcium from food or whether they would benefit from a calcium tablet or other calcium supplements. I hope this guide helps you to get clearer on the answer to that question for yourself! If you’re unsure how much calcium you should be aiming for each day, see our How Much Calcium Per Day? Calcium RDA/RDI Guide.

One of the challenges when researching calcium rich foods is that the answer depends on how you measure them. A food may rank very highly by weight yet contribute very little calcium in the amount people normally eat. Interestingly common foods not usually thought of as a source of calcium can make a meaningful contributions simply because they are eaten regularly.

To help make sense of this, I have divided the article into two sections. The first section ranks foods high in calcium by 100 g (3.52 oz), which is the standard scientific method used in food composition databases. The second section ranks foods by a typical serving size, which is often more useful in everyday life. The second section has three serving sizes to choose from.

Both approaches have advantages and disadvantages. Looking at calcium by weight can help you identify the best calcium sources and compare similar foods. For example, some cheeses contain almost three times as much calcium as others, while different sardine products can vary considerably in calcium content. Looking at calcium by serving size is often more realistic, but serving sizes of different foods vary greatly between individuals and cultures.

Every food in the tables includes serving size information as a reality check. As you work through both sections, you should start to develop a feel for which foods genuinely help increase calcium intake and which foods only appear impressive at first glance. There is even a sweet surprise along the way!

I have reviewed and listed foods containing approximately 160 mg of calcium per 100 g (3.52 oz) or more and selected what I consider to be the most useful foods. I have intentionally excluded foods with added calcium because I wanted to focus on foods that naturally contain calcium. The amount of added calcium can vary considerably between products, and information about the source and quality of the added calcium is often difficult to find.

Calcium recommendations vary quite significantly between age groups, life stages such as pregnancy and breastfeeding, gender, and countries. See our Daily Calcium Requirements by Age & Life Stage – Calcium RDA/RDI guide for official calcium recommendations in the United States, Australia/New Zealand and Japan. In the United States, adults aged 19–50 years are generally advised to consume 1,000 mg of calcium per day, increasing to 1,200 mg for women aged 51+ years and adults over 71 years. Australia and New Zealand have similar recommendations for younger adults (1,000 mg/day), but recommend a higher intake of 1,300 mg/day for women over 51 years and adults over 70 years.

In contrast, Japan’s official recommendations are considerably lower, with adult men generally recommended around 750 mg/day and adult women around 670 mg/day depending on age. These differences are intriguing, possibly reflecting variations in body size, calcium absorption models, diet, lifestyle, fracture risk data, sunlight exposure, and traditional food patterns between countries.

Calcium recommendations vary significantly for children, teenagers during pregnancy and while breastfeeding.

Calcium Intro|Calcium Rich Foods by Weight | Calcium Rich Foods by Serving Size | A Sweet Surprise!

Calcium Rich Foods Ranked from LOWEST TO HIGHEST
by weight 100 g / 3.52 oz

Glass bottles and glasses of sheep’s milk, skim milk and cow’s milk varieties for a calcium-rich foods guide

21.

Calcium in Milk

Food Name Calcium
100g/ 3.52 oz		 Energy
(kJ)		 Calories
(kcal)		 Typical Serving (Metric/ US) Calcium
per Serving
Milk, sheep, fluid, regular fat 183 mg 411 kJ 98 kcal 1 cup / 240 mL / 8 fl oz 439 mg
986 kJ/ 235 kcal
Milk, cow, fluid, skim (~0.1% fat), added vitamins & minerals 175 mg 169 kJ 40 kcal 1 cup / 240 mL / 8 fl oz 420 mg
406 kJ/ 96 kcal
Milk, cow, fluid, reduced fat (~1%), increased protein 174 mg 213 kJ 51 kcal 1 cup / 240 mL / 8 fl oz 418 mg
511 kJ/ 122 kcal
Milk, cow, fluid, regular fat (~3.5%), increased protein 172 mg 283 kJ 68 kcal 1 cup / 240 mL / 8 fl oz 413 mg
679 kJ/ 163 kcal

It is worth noting that skim milk, reduced fat milk and full fat milk all contain similar amounts of calcium. Sheep’s milk provides only slightly more calcium than cow’s milk, but substantially more calories..

Oysters, pink salmon, anchovies, prawns and fish arranged on ceramic plates for a calcium-rich seafood guide

20.

Calcium in Fish and Seafood

Food Name Calcium
100g/ 3.52 oz		 Energy
(kJ)		 Calories
(kcal)		 Typical Serving (Metric/ US) Calcium
per Serving
Salmon, pink, unflavoured, canned, drained 191 mg 579 kJ 138 kcal 105 g can / 79 g salmon / 2.8 oz 151 mg
457 kJ/ 109 kcal
Oyster, raw 190 mg 267 kJ 64 kcal 6 medium / 84 g / 3 oz 160 mg
224 kJ/ 54 kcal
Snapper, cooked 168 mg 554 kJ 132 kcal 100 g cooked / 3.5 oz 168 mg
554 kJ/ 132 kcal
Anchovy, canned 167 mg 762 kJ 182 kcal 7 anchovies / 28.4 g / 1 oz  47 mg
216 kJ/ 52 kcal
Mixed seafood (except finfish), wild-harvested, raw 167 mg 341 kJ 82 kcal 100 g / 3.5 oz 167 mg
341 kJ/ 82 kcal
Prawn, brown tiger, wild, fresh, raw 163 mg 432 kJ 103 kcal 100 g / 3.5 oz 163 mg
432 kJ/ 103 kcal
Kingfish, cooked 160 mg 1,175 kJ 281 kcal 100 g / 3.5 oz 160 mg
1175 kJ/ 281 kcal
Cod, Atlantic, dried, salted 160 mg 1,157 kJ 277 kcal 100 g / 3.5 oz 160 mg
1157 kJ/ 277 kcal
Worcestershire Sauce, commercial 160 mg 311 kJ 74 kcal 2 tbsp / 34 g / 1.2 oz 54 mg
106 kJ/ 25 kcal

Calcium levels vary considerably between different types of seafood. Fish that are eaten with their soft edible bones, such as canned salmon, sardines and anchovies, are often much higher in calcium than boneless fish fillets. Oysters can also provide significant amounts of calcium. Worcestershire sauce contains surprisingly high levels of calcium for a condiment and can make a useful contribution when added regularly to recipes. My Grandpa always kept a bottle on the dinner table!

Calcium in bread, tortillas, mixed grain toast and toasted English muffins
19.

Calcium in Bread

Food Name Calcium
100g/ 3.52 oz		 Energy
(kJ)		 Calories
(kcal)		 Typical Serving (Metric/ US) Calcium
per Serving
Bread, flat wrap or tortilla, mixed grain, commercial 191 mg 1,176 kJ 281 kcal 1 slice of bread 61 mg
376 kJ/ 90 kcal
Muffin, English style, white, commercial, toasted 185 mg 1,019 kJ 243 kcal 1 muffin 105 mg
581 kJ/ 139 kcal
Bread, mixed grain, commercial, toasted 182 mg 1,268 kJ 303 kcal 1 slice 58 mg
406 kJ/ 97 kcal
Muffin, English style, wholemeal, commercial, toasted 181 mg 1,027 kJ 245 kcal 1 muffin 103 mg
585 kJ/ 140 kcal

Bread is not usually considered one of the highest calcium foods. However, because many people eat bread regularly, it can make a useful contribution to overall calcium intake over the course of a day.

Calcium in tofu, tofu skin, soy beans, psyllium husk, flaxseed and cocoa powder

18.

Calcium in Tofu, Beans and Seeds

Food Name Calcium
100g/ 3.52 oz		 Energy
(kJ)		 Calories
(kcal)		 Typical Serving (Metric/ US) Calcium
per Serving
Tofu skin (soy bean curd) 206 mg 543 kJ 130 kcal 170 g / 6 oz 350 mg
923 kJ/ 221 kcal
Tofu, firm (soy bean curd), as purchased 206 mg 543 kJ 130 kcal 170 g / 6 oz 350 mg
923 kJ/ 221 kcal
Psyllium husk, dry, uncooked 190 mg 826 kJ 197 kcal 2 tsp / 5 g / 0.18 oz 10 mg
41 kJ/ 10 kcal
Flaxseed (linseed) 180 mg 1883 kJ 450 kcal 2 tbsp / 25 g / 0.9 oz 45 mg
471 kJ/ 113 kcal
Soya Beans, dried 180 mg 1681 kJ 402 kcal 25 g / 0.9 oz 45 mg
420 kJ/ 101 kcal
Cocoa powder 170 mg 1335 kJ 319 kcal 2 tbsp / 28 g / 1 oz 48 mg
374 kJ/ 89 kcal

Tofu is one of the most significant vegan sources of calcium. One serving provides a substantial amount of calcium, although it does not provide all of the calcium needed for a day. Seeds such as flaxseed also contain calcium, but they are usually eaten in much smaller quantities.

Fresh kale, basil, rocket, mint and lupin beans arranged for a calcium-rich greens and herbs guide
17.

Calcium in Fresh Herbs, Kale, Rocket and Lupin Beans

Food Name Calcium
100g/ 3.52 oz		 Energy
(kJ)		 Calories
(kcal)		 Typical Serving (Metric/ US) Calcium
per Serving
Basil, fresh, raw 220 mg 94 kJ 23 kcal 2 tbsp chopped / 5.3 g / 0.19 oz 12 mg
5 kJ/ 1 kcal
Kale, raw 215 mg 107 kJ 26 kcal 1 cup / 16 g / 0.56 oz 34 mg
17 kJ/ 4 kcal
Rocket, fresh, raw 214 mg 91 kJ 22 kcal 1 cup / 20 g / 0.7 oz 43 mg
18 kJ/ 4 kcal
Lupin bean, raw 211 mg 1182 kJ 282 kcal 1/2 cup / 90 g / 3.2 oz 190 mg
1064 kJ/ 254 kcal
Mint, fresh, raw 210 mg 225 kJ 54 kcal 2 tbsp chopped / 5 g / 0.18 oz 11 mg
11 kJ/ 3 kcal

There is a big difference between raw and cooked leafy greens. As you will see later in this article, cooked kale provides considerably more calcium per serving because leafy greens shrink dramatically during cooking. It is much easier to eat a large serving of cooked kale than a large bowl of raw leaves. Fresh herbs are usually eaten in smaller quantities, but the calcium can still add up in herb-rich recipes. Pesto, salsa verde, chimichurri and other green sauces can contain surprisingly generous amounts of herbs. Some pesto recipes use around two cups of fresh basil, allowing herbs to make a modest but worthwhile contribution to overall calcium intake.

Cooked Kale vs Raw Kale – calcium levels

  • Cooked Kale (1 Cup/ 130g/ 2.82 oz) – 400 mg of Calcium
  • Raw Kale (1 Cup/ 16 g/ 0.56 oz) – 34 mg of Calcium

Calcium values for kale vary substantially between food composition databases. Differences may reflect variations in kale varieties, growing conditions, and analytical methods.

Calcium in natural yoghurt, sheep’s milk yoghurt and fruit yoghurt varieties

16.

Calcium in Yoghurt

Food Name Calcium
100g/ 3.52 oz		 Energy
(kJ)		 Calories
(kcal)		 Typical Serving (Metric/ US) Calcium
per Serving
Yoghurt, flavoured/added fruit, regular fat (4%), high protein 265 mg 465 kJ 111 kcal 3/4 cup / 170 g / 6 oz 451 mg
791 kJ/ 189 kcal
Yoghurt, natural, low fat (<0.5%) 234 mg 230 kJ 55 kcal 3/4 cup / 170 g / 6 oz 398 mg
391 kJ/ 94 kcal
Yoghurt, natural, reduced fat (~2%), lactose free 214 mg 320 kJ 76 kcal 3/4 cup / 170 g / 6 oz 364 mg
544 kJ/ 129 kcal
Yoghurt, natural, sheep’s milk 190 mg 393 kJ 94 kcal 3/4 cup / 170 g / 6 oz 323 mg
668 kJ/ 160 kcal
Yoghurt, flavoured/added fruit, regular fat (4%), lactose free 181 mg 492 kJ 118 kcal 3/4 cup / 170 g / 6 oz 308 mg
836 kJ/ 201 kcal
Yoghurt, natural, reduced fat (~2%) 176 mg 295 kJ 70 kcal 3/4 cup / 170 g / 6 oz 299 mg
502 kJ/ 119 kcal
Yoghurt, natural, regular fat (~4%) 175 mg 306 kJ 73 kcal 3/4 cup / 170 g / 6 oz 298 mg
520 kJ/ 124 kcal

Yoghurt is one of the easiest calcium-rich foods to include in the diet because a typical serving size provides a substantial amount of calcium. If possible, choose a yoghurt containing live probiotic cultures so that you benefit from both the calcium and the probiotics.

Calcium in prawns, Pacific oysters, cooked oysters and pipis
15.

Calcium in Prawns, Oysters and Pipis

Food Name Calcium
100g/ 3.52 oz		 Energy
(kJ)		 Calories
(kcal)		 Typical Serving (Metric/ US) Calcium
per Serving
Prawn, black tiger, aquacultured, flesh, purchased cooked 239 mg 382 kJ 91 kcal 100 g cooked / 3.5 oz 239 mg
382 kJ/ 91 kcal
Oyster, pacific, aquacultured, raw 229 mg 278 kJ 66 kcal 6 medium / 84 g / 3 oz 192 mg
234 kJ/ 55 kcal
Oyster, cooked 227 mg 318 kJ 76 kcal 6 medium / 85 g / 3 oz 193 mg
270 kJ/ 65 kcal
Pipi, cooked 227 mg 318 kJ 76 kcal 100 g meat only / 3.5 oz (about 250 g with shells) 227 mg
318 kJ/ 76 kcal

Most people think of shellfish as a source of protein, zinc, B12 and iron rather than calcium. However, prawns, oysters and pipis can make a significant contribution to daily calcium intake.

Calcium-rich acai powder, maca powder and gelatine sheets arranged in ceramic bowls and plates.

14.

Calcium in Acai, Maca and Gelatine

Food Name Calcium
100g/ 3.52 oz		 Energy
(kJ)		 Calories
(kcal)		 Typical Serving (Metric/ US) Calcium
per Serving
Acai powder 251 mg 1766 kJ 422 kcal 10 g / 0.35 oz 25 mg
177 kJ/ 42 kcal
Maca powder 250 mg 1550 kJ 370 kcal 2 tsp / 6 g / 0.21 oz 15 mg
93 kJ/ 22 kcal
Gelatine, all types 250 mg 1449 kJ 346 kcal 2 tsp / 7 g / 0.25 oz 18 mg
101 kJ/ 24 kcal

Acai, maca and gelatine rank surprisingly well when compared by weight. This is a good reminder that foods can look very impressive in a 100 g comparison, yet contribute only modest amounts of calcium in a typical serving. For this reason, it is worth considering both the 100 g rankings and the serving size information shown alongside each food. The Calcium in Foods by Serving Size rankings later in this article provide another useful perspective.

Calcium-rich chocolate, licorice, figs, golden syrup and chocolate-coated sultanas arranged in ceramic bowls.
13.

Calcium in Figs, Chocolate and Licorice

Food Name Calcium
100g/ 3.52 oz		 Energy
(kJ)		 Calories
(kcal)		 Typical Serving (Metric/ US) Calcium
per Serving
Licorice, black 280 mg 1283 kJ 307 kcal 25 g / 0.9 oz 70 mg
321 kJ/ 77 kcal
Licorice, chocolate-coated 272 mg 1552 kJ 370 kcal 25 g / 0.9 oz 68 mg
388 kJ/ 93 kcal
Chocolate, milk & white 243 mg 2217 kJ 530 kcal 25 g / 0.9 oz 61 mg
554 kJ/ 133 kcal
Golden Syrup 230 mg 1203 kJ 288 kcal 1 tsp / 7 g / 0.25 oz 16 mg
84 kJ/ 20 kcal
Milk Chocolate with nuts 208 mg 2325 kJ 556 kcal 25 g / 0.9 oz 52 mg
581 kJ/ 139 kcal
Figs, dried 200 mg 1082 kJ 257 kcal 30 g / 1.1 oz 60 mg
325 kJ/ 77 kcal
Sultanas, chocolate-coated 192 mg 1918 kJ 458 kcal 25 g / 0.9 oz 48 mg
480 kJ/ 115 kcal

Figs, chocolate and licorice are not usually considered calcium-rich foods. However, they can still contribute meaningful amounts of calcium to the diet. If you eat the recommended serving size of 25 g (0.9 oz), you will not get a huge amount. But if it is one of those days and you happen to work your way through a block of milk chocolate or half a bag of licorice chocolate bullets, you will actually get a surprisingly significant amount of calcium! (Not that I am recommending it, of course.) Just acknowledging there are days like these!!

Calcium in almonds, almond meal and almond paste with raw almonds, finely ground almond meal and creamy almond spread in ceramic bowls and glass jar.

12.

Calcium in Almonds, Almond Meal and Almond Paste

Food Name Calcium
100g/ 3.52 oz		 Energy
(kJ)		 Calories
(kcal)		 Typical Serving (Metric/ US) Calcium
per Serving
Almonds, raw/ natural, unsalted 267 mg 2386 kJ 570 kcal 30 g / 1.1 oz (*30 almonds) 80 mg
716 kJ/ 171 kcal
Almond meal 267 mg 2386 kJ 570 kcal 30 g / 1.1 oz 80 mg
716 kJ/ 171 kcal
Almond spread/ paste, no added sugar or salt 267 mg 2462 kJ 588 kcal 2 tbsp / 30 g / 1.1 oz 80 mg
739 kJ/ 176 kcal

Almonds can make a worthwhile contribution to calcium intake. Almond meal can disappear surprisingly quickly into cakes, slices, bliss balls and pastry bases, allowing larger amounts of almonds to be eaten than you might expect.

Calcium-rich canned salmon, tofu, soy powders, condensed milk, evaporated milk and skim evaporated milk arranged on ceramic bowls and cans.
11.

Calcium in Canned Salmon, Soya Products and Canned Milk

Food Name Calcium
100g/ 3.52 oz		 Energy
(kJ)		 Calories
(kcal)		 Typical Serving (Metric/ US) Calcium
per Serving
Salmon, unflavoured, canned in water, drained 302 mg 622 kJ 149 kcal 95 g can / 57 g salmon / 2 oz 172 mg
355 kJ/ 85 kcal
Salmon, unflavoured, canned in oil 289 mg 745 kJ 178 kcal 75 g salmon (drained) / 2.6 oz 217 mg
559 kJ/ 134 kcal
Soya Flour 285 mg 1543 kJ 369 kcal 1/4 cup / 22 g / 0.8 oz 63 mg
339 kJ/ 81 kcal
Soy beverage powder 285 mg 1791 kJ 428 kcal 45 g / 1.6 oz 128 mg
806 kJ/ 193 kcal
Tofu (soy bean curd), cooked 277 mg 830 kJ 198 kcal 170 g / 6 oz 471 mg
1411 kJ/ 337 kcal
Condensed Milk, canned, sweetened 268 mg 1362 kJ 326 kcal 20 g / 0.7 oz 54 mg
272 kJ/ 65 kcal
Evaporated Milk, canned, reduced fat (~2%) 266 mg 380 kJ 91 kcal 1/2 cup / 120 mL / 4 fl oz 340 mg
486 kJ/ 116 kcal
Evaporated Milk, canned 256 mg 588 kJ 141 kcal 1/2 cup / 120 mL / 4 fl oz 328 mg
753 kJ/ 180 kcal
Evaporated Skim Milk, canned (<0.5% fat) 247 mg 317 kJ 76 kcal 1/2 cup / 120 mL / 4 fl oz 316 mg
406 kJ/ 97 kcal

You may notice that tofu appears more than once in this article. Different tofu products can vary considerably in their calcium content. In this case, the cooked tofu contains noticeably more calcium than the earlier uncooked tofu entry. Many foods, including seafood, lose water during cooking. As a result, they often contain more calcium per 100 g after cooking because the nutrients become more concentrated. Canned salmon, soy products and canned milk are often purchased for reasons other than calcium, yet they can make a useful contribution to overall calcium intake.

Calcium-rich marjoram, oregano, rosemary, sage, cooked kale, dried nori seaweed sheets and canned grape vine leaves.

10.

Calcium in Fresh Herbs, Kale, Nori and Grape Vine Leaves

Food Name Calcium
100g/ 3.52 oz		 Energy
(kJ)		 Calories
(kcal)		 Typical Serving (Metric/ US) Calcium
per Serving
Marjoram, fresh, raw 317 mg 396 kJ 95 kcal 1 tbsp chopped / 2 g / 0.07 oz 6 mg
8 kJ/ 2 kcal
Oregano, fresh, raw 317 mg 396 kJ 95 kcal 1 tbsp chopped / 2 g / 0.07 oz 6 mg
8 kJ/ 2 kcal
Rosemary, fresh, raw 317 mg 396 kJ 95 kcal 1 tbsp chopped / 3 g / 0.11 oz 10 mg
12 kJ/ 3 kcal
Sage, fresh, raw 317 mg 396 kJ 95 kcal 1 tbsp chopped / 2 g / 0.07 oz 6 mg
8 kJ/ 2 kcal
Seaweed, nori, dried 310 mg 1266 kJ 303 kcal 2 sheets / 5 g / 0.18 oz 16 mg
63 kJ/ 15 kcal
Kale, cooked 307 mg 153 kJ 37 kcal 1/2 cup / 65 g / 2.3 oz 200 mg
99 kJ/ 24 kcal
Grape Vine Leaves, canned 289 mg 254 kJ 61 kcal 2 grape leaves / 14 g / 0.5 oz 40 mg
36 kJ/ 9 kcal

Although fresh herbs, nori and grape vine leaves rank highly by weight, the usual serving sizes of these foods are quite small. While fresh herbs are usually eaten in small amounts, the calcium can add up in herb-rich recipes such as pesto, chimichurri, salsa verde, tabbouleh, stuffing and herb-based sauces. Cooked kale is the standout food in this section. Because kale shrinks dramatically during cooking, it is easy to consume enough in a single serving to obtain a significant amount of calcium.

Tahini, green tea leaves, wattle seeds, black and white pepper, and ground cardamom in minimalist ceramic bowls on a pure white background.
9.

Calcium in Pepper, Wattle Seeds, Green Tea, Cardamom and Tahini

Food Name Calcium
100g/ 3.52 oz		 Energy
(kJ)		 Calories
(kcal)		 Typical Serving (Metric/ US) Calcium
per Serving
Pepper, black or white, ground 443 mg 1156 kJ 276 kcal 1 tsp / 2.4 g / 0.08 oz 11 mg
28 kJ/ 7 kcal
Wattle seeds (Acacia), ground 419 mg 1183 kJ 283 kcal 1 tsp / 5 g / 0.18 oz 21 mg
59 kJ/ 14 kcal
Green Tea, dry 390 mg 1010 kJ 241 kcal 1 tsp / 1.2 g / 0.04 oz 5 mg
12 kJ/ 3 kcal
Cardamom seed, dried, ground 383 mg 1236 kJ 295 kcal 1 tsp / 2 g / 0.07 oz 8 mg
25 kJ/ 6 kcal
Tahini (sesame seed paste) 330 mg 2717 kJ 649 kcal 2 tbsp / 30 g / 1 oz 99 mg
815 kJ/ 195 kcal

Pepper, cardamom and wattle seed can look impressive in a 100 g comparison, but most people only use small amounts at a time. Tahini is the standout food in this section because it is often eaten in significant amounts in foods such as hummus, dressings and dips, allowing it to make a much more meaningful contribution to calcium intake. Wattle seed is an emerging Australian Bush Tucker food sourced from several Acacia species, including Acacia victoriae, a beautiful tree with tiny yellow pom-pom flowers.

Fish spread, periwinkles (sea snails), and whey protein powders in minimalist white ceramic bowls and jars on a pure white background.

8.

Calcium in Fish Paste, Periwinkles and Whey Protein Powder

Food Name Calcium
100g/ 3.52 oz		 Energy
(kJ)		 Calories
(kcal)		 Typical Serving (Metric/ US) Calcium
per Serving
Fish paste or spread 440 mg 652 kJ 156 kcal 1 tbsp / 25 g / 0.9 oz 110 mg
163 kJ/ 39 kcal
Periwinkle (sea snail) 430 mg 245 kJ 59 kcal 100 g meat only / 3.5 oz 430 mg
245 kJ/ 59 kcal
Whey Based Protein Powder >70% protein 420 mg 1568 kJ 375 kcal 32 g / 1.1 oz 134 mg
502 kJ/ 120 kcal
Whey Based Protein Powder 45% protein 420 mg 1634 kJ 390 kcal 32 g / 1.1 oz 135 mg
523 kJ/ 125 kcal

Periwinkles are one of the most surprising foods in this section. They provide a substantial amount of calcium while being exceptionally low in calories. They are a traditional food in many parts of the world, including Ireland, Scotland, France, Spain, Portugal, Morocco, Ghana, Nigeria, China, Japan, South Korea and Vietnam. Fish paste is widely used in Asian cuisine. Whey protein powder is usually purchased for its protein content, but it also provides a useful dose of calcium.

White ceramic bowls filled with chia seeds, curry powder, turmeric, saffron, cinnamon sticks, cloves, mustard seeds and other calcium-rich dried spices on a white background.
7.

Calcium in Chia Seeds, Dried Spices and Curry Powder

Food Name Calcium
100g/ 3.52 oz		 Energy
(kJ)		 Calories
(kcal)		 Typical Serving (Metric/ US) Calcium
per Serving
Spices, dried, all types (except chilli & paprika) 565 mg 1463 kJ 350 kcal 1 tsp / 2 g / 0.07 oz 11 mg
29 kJ/ 7 kcal
Chia Seeds, dried 530 mg 1825 kJ 436 kcal 2 tbsp + 1 tsp / 28.4  g / 1 oz 151 mg
518 kJ/ 124 kcal
Curry powder 525 mg 1231 kJ 294 kcal 1 tsp / 2 g / 0.07 oz 11 mg
25 kJ/ 6 kcal

Dried herbs, spices and curry powders often look spectacular in nutrient tables because removing the water concentrates the minerals. The challenge is that most people only eat small amounts. Chia seeds are a little different. A chia pudding made with several tablespoons of chia seeds can provide a meaningful amount of calcium, and chia can also be stirred into soups, stews, rice dishes and baking.

Cheese platter with haloumi, mozzarella, fetta, brie, camembert, blue vein cheese, havarti, cheddar and fondue cheese.

6.

Calcium in Cheese

Food Name Calcium
100g/ 3.52 oz		 Energy
(kJ)		 Calories
(kcal)		 Typical Serving (Metric/ US) Calcium
per Serving
Haloumi Cheese 700 mg 1277 kJ 305 kcal 2 slices / 40 g / 1.4 oz 280 mg
511 kJ/ 122 kcal
Mozzarella Cheese 685 mg 1212 kJ 290 kcal 2 slices / 40 g / 1.4 oz 274 mg
485 kJ/ 116 kcal
Mozzarella Cheese, reduced fat 685 mg 1117 kJ 267 kcal 2 slices / 40 g / 1.4 oz 274 mg
447 kJ/ 107 kcal
Mozzarella Cheese, buffalo 685 mg 1299 kJ 310 kcal 2 slices / 40 g / 1.4 oz 274 mg
520 kJ/ 124 kcal
Cheddar Cheese, processed 588 mg 1254 kJ 300 kcal 2 slices / 40 g / 1.4 oz 235 mg
502 kJ/ 120 kcal
Fondue Cheese 580 mg 1145 kJ 274 kcal 2 slices / 40 g / 1.4 oz 232 mg
458 kJ/ 110 kcal
Fetta Cheese, reduced fat 517 mg 945 kJ 226 kcal 2 slices / 40 g / 1.4 oz 207 mg
378 kJ/ 90 kcal
Havarti Cheese 500 mg 1714 kJ 410 kcal 2 slices / 40 g / 1.4 oz 200 mg
686 kJ/ 164 kcal
Camembert Cheese 490 mg 1374 kJ 328 kcal 2 slices / 40 g / 1.4 oz 196 mg
550 kJ/ 131 kcal
Brie Cheese 460 mg 1517 kJ 362 kcal 2 slices / 40 g / 1.4 oz 184 mg
607 kJ/ 145 kcal
Blue Vein Cheese 430 mg 1552 kJ 371 kcal 2 slices / 40 g / 1.4 oz 172 mg
621 kJ/ 148 kcal
Marinated Fetta Cheese 325 mg 1206 kJ 288 kcal 2 slices / 40 g / 1.4 oz 130 mg
482 kJ/ 115 kcal
Fetta Cheese 315 mg 1073 kJ 256 kcal 2 slices / 40 g / 1.4 oz 126 mg
429 kJ/ 102 kcal
Fetta Cheese, lactose free 315 mg 1091 kJ 261 kcal 2 slices / 40 g / 1.4 oz 126 mg
436 kJ/ 104 kcal

You may notice that cheese appears in several different sections of this article. This is because the calcium content of cheese varies considerably between varieties. Some cheeses contain more than three times as much calcium as others, which is why they are spread throughout the rankings rather than grouped together. If you are actively trying to increase your calcium intake, swapping from lower-calcium cheeses to higher-calcium cheeses can make a surprisingly big difference.

Swiss cheese, Jarlsberg, Gouda, Edam, cheddar, cream cheese spread and milk powder on a white cheese platter.
5.

Cheeses High in Calcium

Food Name Calcium
100g/ 3.52 oz		 Energy
(kJ)		 Calories
(kcal)		 Typical Serving (Metric/ US) Calcium
per Serving
Swiss Cheese, Jarlsberg Cheese 885 mg 1615 kJ 386 kcal 2 slices / 40 g / 1.4 oz 354 mg
646 kJ/ 154 kcal
Milk Powder, cow, regular fat, unfortified 850 mg 2048 kJ 490 kcal 35 g / 1.2 oz (makes 1 cup) 298 mg
717 kJ/ 172 kcal
Edam Cheese 810 mg 1500 kJ 358 kcal 2 slices / 40 g / 1.4 oz 324 mg
600 kJ/ 143 kcal
Gouda Cheese 810 mg 1607 kJ 384 kcal 2 slices / 40 g / 1.4 oz 324 mg
432 kJ/ 103 kcal
Cream Cheese Spread, reduced fat 800 mg 1079 kJ 258 kcal 3 tbsp / 40 g / 1.4 oz 320 mg
542 kJ/ 130 kcal
Cheddar Cheese, natural, reduced fat 800 mg 1356 kJ 324 kcal 2 slices / 40 g / 1.4 oz 320 mg
542 kJ/ 130 kcal
Cheddar Cheese, natural, plain 760 mg 1686 kJ 403 kcal 2 slices / 40 g / 1.4 oz 304 mg
674 kJ/ 161 kcal
Hard Cheese, lactose free 734 mg 1685 kJ 403 kcal 2 slices / 40 g / 1.4 oz 294 mg
674 kJ/ 161 kcal

Calcium in Cheese – 100 g / 3.52 oz

  • Parmesan / Swiss / Jarlsberg – 933 mg – 970 mg
  • Natural Cheddar – 760 mg
  • Processed Cheddar – 588 mg
  • Reduced-Fat Fetta – 517 mg
  • Regular Fetta – 315 mg
Ground cinnamon, ground cumin seeds and ground coriander seeds in white ceramic bowls on a white background.

4.

Calcium in Cinnamon, Cumin and Coriander Seeds

Food Name Calcium
100g/ 3.52 oz		 Energy
(kJ)		 Calories
(kcal)		 Typical Serving (Metric/ US) Calcium
per Serving
Cinnamon, dried, ground 1002 mg 1004 kJ 240 kcal 1 tsp / 2.6 g / 0.09 oz 26 mg
26 kJ/ 6 kcal
Cumin seeds, dried, ground 931 mg 1782 kJ 426 kcal 1 tsp / 3 g / 0.11 oz 28 mg
53 kJ/ 13 kcal
Coriander seeds, dried, ground 709 mg 1344 kJ 321 kcal 1 tsp / 2 g / 0.07 oz 14 mg
27 kJ/ 6 kcal

Although cinnamon, cumin and coriander seeds are typically used in small amounts, recipes such as curries, tagines, chilli, dukkah, spice blends and baked goods can contain surprisingly generous quantities. Over time, these ingredients can make a modest contribution to calcium intake.

Cooked sardines, raw sardines and canned sardines in water, oil and tomato sauce arranged on white plates and tins.
3.

Calcium in Sardines – fresh and canned

Food Name Calcium
100g/ 3.52 oz		 Energy
(kJ)		 Calories
(kcal)		 Typical Serving (Metric/ US) Calcium
per Serving
Sardines, cooked 853 mg 520 kJ 124 kcal 100 g cooked / 3.5 oz 853 mg
520 kJ/ 124 kcal
Sardines, raw 725 mg 442 kJ 106 kcal 115 g raw / 4 oz 834 mg
508 kJ/ 122 kcal
Sardines, canned in water, drained 679 mg 712 kJ 170 kcal 110 g tin / 75 g sardines / 2.6 oz 509 mg
534 kJ/ 128 kcal
Sardines, canned in tomato sauce, undrained 455 mg 728 kJ 174 kcal 110 g tin / 65 g sardines / 2.3 oz 296 mg
473 kJ/ 113 kcal
Sardines, canned in oil, drained 381 mg 952 kJ 227 kcal 110 g tin / 82 g sardines / 2.9 oz 312 mg
781 kJ/ 186 kcal
Sardines, canned in oil, undrained 302 mg 1283 kJ 306 kcal 110 g tin / 3.9 oz 332 mg
1411 kJ/ 337 kcal

Sardines are one of the most concentrated sources of calcium in this article because their soft edible bones are usually eaten. However, not all sardine products are the same. As the chart below shows in a way that is easy to take in visually, the calcium content can vary considerably depending on the type of sardine and how it is prepared. One surprising finding was that fresh home-cooked sardines contained approximately two to almost three times as much calcium as some tinned sardine products, even after accounting for the water or oil contained in the tin. If you look at the Typical Serving column, I have included the amount of actual sardines contained in various tins. This information can usually be found on the tin itself or in the nutritional information provided on supermarket websites.

 

Calcium in 100 g / 3.52 oz of sardines

  • Fresh Cooked Sardines – 853 mg of calcium
  • Raw Sardines – 725 mg of calcium
  • Canned Sardines in Water (Drained) – 679 mg of calcium
  • Canned Sardines in Tomato Sauce (Undrained) – 455 mg of calcium
  • Canned Sardines in Oil (Drained) – 381 mg of calcium
  • Canned Sardines in Oil (Undrained) – 302 mg
Milk powders, parmesan cheese, Swiss cheese and Jarlsberg cheese arranged on a white platter and ceramic bowls.

2.

Calcium in Milk Powder and Cheeses Highest in Calcium

Food Name Calcium
100g/ 3.52 oz		 Energy
(kJ)		 Calories
(kcal)		 Typical Serving (Metric/ US) Calcium
per Serving
Milk powder, cow, skim 1100 mg 1519 kJ 363 kcal 25 g / 0.9 oz (makes 1 cup) 275 mg
380 kJ/ 91 kcal
Milk powder, goat, regular fat 976 mg 2048 kJ 490 kcal 35 g / 1.2 oz (makes 1 cup) 342 mg
717 kJ/ 172 kcal
Parmesan Cheese, dried, finely grated 970 mg 1949 kJ 466 kcal 8 tbsp / 40 g / 1.4 oz 388 mg
780 kJ/ 186 kcal
Parmesan Cheese, fresh 948 mg 1565 kJ 374 kcal 40 g / 1.4 oz 379 mg
626 kJ/ 150 kcal
Swiss Cheese and Jarlsberg Cheese, reduced fat 933 mg 1153 kJ 276 kcal 2 slices / 40 g / 1.4 oz 373 mg
461 kJ/ 110 kcal

The calcium stars of the cheese world are dried grated Parmesan, fresh Parmesan, Swiss cheese and Jarlsberg cheese, both regular and reduced fat. Among the milk powders, skim cow’s milk powder and whole goat’s milk powder come out on top for calcium.

Vegetable powder, fruit powder, dried herbs, poppy seeds and shrimp paste in white ceramic bowls on a white background.
1.

Calcium in Vegetable & Fruit Powder, Dried Herbs & Shrimp Paste

Food Name Calcium
100g/ 3.52 oz		 Energy
(kJ)		 Calories
(kcal)		 Typical Serving (Metric/ US) Calcium
per Serving
Vegetable powder 2091 mg 1460 kJ 349 kcal 1 tsp / 5 g / 0.18 oz 105 mg
73 kJ/ 17 kcal
Fruit powder 2091 mg 1491 kJ 356 kcal 1 tsp / 5 g / 0.18 oz 105 mg
75 kJ / 18 kcal
Basil, dried 2091 mg 1079 kJ 258 kcal 1 tsp / 0.7 g / 0.02 oz 15 mg
8 kJ/ 2kcal
Thyme, dried 1890 mg 1182 kJ 282 kcal 1 tsp / 1 g / 0.04 oz 19 mg
12 kJ/ 3 kcal
Sage, dried 1652 mg 1320 kJ 315 kcal 1 tsp / 0.7 g / 0.02 oz 12 mg
9 kJ/ 2 kcal
Herbs, dried, all types 1605 mg 1228 kJ 294 kcal 1 tsp / 1 g / 0.04 oz 16 mg
12 kJ/ 3 kcal
Oregano, dried 1597 mg 1096 kJ 262 kcal 1 tsp / 1 g / 0.04 oz 16 mg
11 kJ/ 3 kcal
Poppy Seeds 1438 mg 2143 kJ 512 kcal 1 tsp / 2.8 g / 0.1 oz 40 mg
60 kJ/ 14 kcal
Shrimp Paste 1380 mg 394 kJ 94 kcal 1 tsp / 5 g / 0.18 oz 69 mg
20 kJ/ 5 kcal
Rosemary, dried 1280 mg 1314 kJ 314 kcal 1 tsp / 1.2 g / 0.04 oz 15 mg
16 kJ/ 4 kcal

It is surprising to find that dried herbs have the highest levels of calcium by weight. However, once again, they are not foods that most people consume in large quantities. That said, if you add generous amounts of herbs to dishes such as za’atar, herb-crusted roasts or fish, traditional stuffings, salsa verde, pesto, and some traditional Bolognese or marinara sauces, they can make a worthwhile contribution to calcium intake.

One of the easiest ways to increase calcium intake from this section is to add a teaspoon of vegetable or fruit powder to a smoothie.

In Central and Eastern Europe, a variety of sweet pastries use surprisingly large amounts of poppy seeds. Examples include Hungarian poppy seed roll, poppy seed strudel, cakes and breads, all of which can provide meaningful amounts of calcium.

Shrimp paste is widely used throughout Asia in curries, fried rice dishes, vegetable stir-fries, regional dipping sauces, and traditional meat and vegetable stews.

Calcium Intro|Calcium Rich Foods by Weight | Calcium Rich Foods by Serving Size | A Sweet Surprise!

Calcium Rich Foods Ranked by Serving Size

This section ranks foods according to the amount of calcium provided by a typical serving size. The ranking is based on the Option 1 serving size, while Option 2 and Option 3 provide alternative serving sizes for comparison. This approach often gives a more realistic picture of which foods are likely to make the greatest contribution to daily calcium intake. Kilojoule (kJ) and calorie (kcal) information is also provided, as foods with similar calcium levels can vary considerably in their energy content.

To compare the calcium in these foods with official intake targets, see our Calcium RDA/RDI tables.

 

# Food Name Option 1 – Typical Serving Size ⭐ Ranked by Calcium levels per Serve Option 2 – Serving Size Option 3 – Serving Size
1 Sardines, cooked 100 g cooked / 3.5 oz
853 mg
520 kJ / 124 kcal		 50 g cooked / 1.76 oz
427 mg
260 kJ / 62 kcal		 200 g cooked / 7.05 oz
1706 mg
1040 kJ / 248 kcal
2 Sardines, raw 115 g raw / 4 oz
834 mg
508 kJ / 122 kcal		 57.5 g raw / 2.03 oz
417 mg
254 kJ / 61 kcal		 230 g raw / 8.11 oz
1668 mg
1016 kJ / 244 kcal
3 Sardines, canned in water, drained 110 g tin / 75 g sardines / 2.6 oz
509 mg
534 kJ / 128 kcal		 55 g tin / 37.5 g sardines / 1.32 oz
255 mg
267 kJ / 64 kcal		 220 g tin / 150 g sardines / 5.29 oz
1018 mg
1068 kJ / 256 kcal
4 Tofu (soy bean curd), cooked 170 g / 6 oz
471 mg
1411 kJ / 337 kcal		 340 g / 12 oz
942 mg
2822 kJ / 674 kcal		 510 g / 18 oz
1413 mg
4233 kJ / 1011 kcal
5 Yoghurt, flavoured/added fruit, regular fat (4%), high protein 3/4 cup / 170 g / 6 oz
451 mg
791 kJ / 189 kcal		 1/4 cup / 57 g / 2.01 oz
150 mg
264 kJ / 63 kcal		 1 cup / 227 g / 8.01 oz
601 mg
1055 kJ / 252 kcal
6 Milk, sheep, fluid, regular fat 1 cup / 240 mL / 8 fl oz
439 mg
986 kJ / 235 kcal		 1/2 cup / 120 mL / 4 fl oz
220 mg
493 kJ / 118 kcal		 2 cups / 480 mL / 16 fl oz
878 mg
1972 kJ / 470 kcal
7 Periwinkles (sea snails) 100 g meat only / 3.5 oz
430 mg
245 kJ / 59 kcal		 50 g meat only / 1.76 oz
215 mg
123 kJ / 30 kcal		 200 g meat only / 7.05 oz
860 mg
490 kJ / 118 kcal
8 Milk, cow, fluid, skim (~0.1% fat), added vitamins & minerals 1 cup / 240 mL / 8 fl oz
420 mg
406 kJ / 96 kcal		 1/2 cup / 120 mL / 4 fl oz
210 mg
203 kJ / 48 kcal		 2 cups / 480 mL / 16 fl oz
840 mg
812 kJ / 192 kcal
9 Milk, cow, fluid, reduced fat (~1%), increased protein 1 cup / 240 mL / 8 fl oz
418 mg
511 kJ / 122 kcal		 1/2 cup / 120 mL / 4 fl oz
209 mg
256 kJ / 61 kcal		 2 cups / 480 mL / 16 fl oz
836 mg
1022 kJ / 244 kcal
10 Milk, cow, fluid, regular fat (~3.5%), increased protein 1 cup / 240 mL / 8 fl oz
413 mg
679 kJ / 163 kcal		 1/2 cup / 120 mL / 4 fl oz
207 mg
340 kJ / 82 kcal		 2 cups / 480 mL / 16 fl oz
826 mg
1358 kJ / 326 kcal
11 Yoghurt, natural, low fat (<0.5%) 3/4 cup / 170 g / 6 oz
398 mg
391 kJ / 94 kcal		 1/4 cup / 57 g / 2.01 oz
133 mg
130 kJ / 31 kcal		 1 cup / 227 g / 8.01 oz
531 mg
521 kJ / 125 kcal
12 Parmesan Cheese, dried, finely grated 8 tbsp / 40 g / 1.4 oz
388 mg
780 kJ / 186 kcal		 1/4 cup / 60 g / 2.12 oz
582 mg
1170 kJ / 279 kcal		 1/2 cup / 120 g / 4.23 oz
1164 mg
2340 kJ / 558 kcal
13 Parmesan Cheese, fresh 40 g / 1.4 oz
379 mg
626 kJ / 150 kcal		 80 g / 2.82 oz
758 mg
1252 kJ / 300 kcal		 120 g / 4.23 oz
1137 mg
1878 kJ / 450 kcal
14 Swiss Cheese and Jarlsberg Cheese, reduced fat 2 slices / 40 g / 1.4 oz
373 mg
461 kJ / 110 kcal		 4 slices / 80 g / 2.82 oz
746 mg
922 kJ / 220 kcal		 6 slices / 120 g / 4.23 oz
1119 mg
1383 kJ / 330 kcal
15 Yoghurt, natural, reduced fat (~2%), lactose free 3/4 cup / 170 g / 6 oz
364 mg
544 kJ / 129 kcal		 1/4 cup / 57 g / 2.01 oz
121 mg
181 kJ / 43 kcal		 1 cup / 227 g / 8.01 oz
485 mg
725 kJ / 172 kcal
16 Swiss Cheese, Jarlsberg Cheese 2 slices / 40 g / 1.4 oz
354 mg
646 kJ / 154 kcal		 4 slices / 80 g / 2.82 oz
708 mg
1292 kJ / 308 kcal		 6 slices / 120 g / 4.23 oz
1062 mg
1938 kJ / 462 kcal
17 Tofu (soy bean curd), skin 170 g / 6 oz
350 mg
923 kJ / 221 kcal		 85 g / 3 oz
175 mg
462 kJ / 111 kcal		 340 g / 12 oz
700 mg
1846 kJ / 442 kcal
18 Tofu (soy bean curd), firm, as purchased 170 g / 6 oz
350 mg
923 kJ / 221 kcal		 85 g / 3 oz
175 mg
462 kJ / 111 kcal		 340 g / 12 oz
700 mg
1846 kJ / 442 kcal
19 Milk powder, goat, regular fat 35 g / 1.2 oz (makes 1 cup)
342 mg
717 kJ / 172 kcal		 70 g / 2.47 oz (makes 2 cups)
684 mg
1434 kJ / 344 kcal		 105 g / 3.70 oz (makes 3 cups)
1026 mg
2151 kJ / 516 kcal
20 Evaporated Milk, canned, reduced fat (~2%) 1/2 cup / 120 mL / 4 fl oz
340 mg
486 kJ / 116 kcal		 1 cup / 240 mL / 8 fl oz
680 mg
972 kJ / 232 kcal		 1.5 cups / 360 mL / 12 fl oz
1020 mg
1458 kJ / 348 kcal
21 Sardines, canned in oil, undrained 110 g tin / 3.9 oz
332 mg
1411 kJ / 337 kcal		 55 g / 1.94 oz
166 mg
706 kJ / 169 kcal		 220 g / 7.76 oz
664 mg
2822 kJ / 674 kcal
22 Evaporated Milk, canned 1/2 cup / 120 mL / 4 fl oz
328 mg
753 kJ / 180 kcal		 1 cup / 240 mL / 8 fl oz
656 mg
1506 kJ / 360 kcal		 1.5 cups / 360 mL / 12 fl oz
984 mg
2259 kJ / 540 kcal
23 Edam Cheese 2 slices / 40 g / 1.4 oz
324 mg
600 kJ / 143 kcal		 4 slices / 80 g / 2.82 oz
648 mg
1200 kJ / 286 kcal		 6 slices / 120 g / 4.23 oz
972 mg
1800 kJ / 429 kcal
24 Gouda Cheese 2 slices / 40 g / 1.4 oz
324 mg
643 kJ / 154 kcal		 4 slices / 80 g / 2.82 oz
648 mg
1286 kJ / 308 kcal		 6 slices / 120 g / 4.23 oz
972 mg
1929 kJ / 462 kcal
25 Yoghurt, natural, sheep’s milk 3/4 cup / 170 g / 6 oz
323 mg
668 kJ / 160 kcal		 1/4 cup / 57 g / 2.01 oz
108 mg
223 kJ / 53 kcal		 1 cup / 227 g / 8.01 oz
431 mg
891 kJ / 213 kcal
26 Cream Cheese Spread, reduced fat 3 tbsp / 40 g / 1.4 oz
320 mg
432 kJ / 103 kcal		 6 tbsp / 80 g / 2.82 oz
640 mg
864 kJ / 206 kcal		 9 tbsp / 120 g / 4.23 oz
960 mg
1296 kJ / 309 kcal
27 Cheddar Cheese, natural, reduced fat 2 slices / 40 g / 1.4 oz
320 mg
542 kJ / 130 kcal		 4 slices / 80 g / 2.82 oz
640 mg
1084 kJ / 260 kcal		 6 slices / 120 g / 4.23 oz
960 mg
1626 kJ / 390 kcal
28 Evaporated Skim Milk, canned (<0.5% fat) 1/2 cup / 120 mL / 4 fl oz
316 mg
406 kJ / 97 kcal		 1 cup / 240 mL / 8 fl oz
632 mg
812 kJ / 194 kcal		 1.5 cups / 360 mL / 12 fl oz
948 mg
1218 kJ / 291 kcal
29 Sardines, canned in oil, drained 110 g tin / 82 g sardines / 2.9 oz
312 mg
781 kJ / 186 kcal		 55 g tin / 41 g sardines / 1.45 oz
156 mg
391 kJ / 93 kcal		 220 g tin / 164 g sardines / 5.78 oz
624 mg
1562 kJ / 372 kcal
30 Yoghurt, flavoured/added fruit, regular fat (4%), lactose free 3/4 cup / 170 g / 6 oz
308 mg
836 kJ / 201 kcal		 1/4 cup / 57 g / 2.01 oz
103 mg
279 kJ / 67 kcal		 1 cup / 227 g / 8.01 oz
411 mg
1115 kJ / 268 kcal
31 Cheddar Cheese, natural, plain 2 slices / 40 g / 1.4 oz
304 mg
674 kJ / 161 kcal		 4 slices / 80 g / 2.82 oz
608 mg
1348 kJ / 322 kcal		 6 slices / 120 g / 4.23 oz
912 mg
2022 kJ / 483 kcal
32 Yoghurt, natural, reduced fat (~2%) 3/4 cup / 170 g / 6 oz
299 mg
502 kJ / 119 kcal		 1/4 cup / 57 g / 2.01 oz
100 mg
167 kJ / 40 kcal		 1 cup / 227 g / 8.01 oz
399 mg
669 kJ / 159 kcal
33 Milk Powder, cow, regular fat, unfortified 35 g / 1.2 oz (makes 1 cup)
298 mg
717 kJ / 172 kcal		 70 g / 2.47 oz (makes 2 cups)
596 mg
1434 kJ / 344 kcal		 105 g / 3.70 oz (makes 3 cups)
894 mg
2151 kJ / 516 kcal
34 Yoghurt, natural, regular fat (~4%) 3/4 cup / 170 g / 6 oz
298 mg
520 kJ / 124 kcal		 1/4 cup / 57 g / 2.01 oz
99 mg
173 kJ / 41 kcal		 1 cup / 227 g / 8.01 oz
397 mg
693 kJ / 165 kcal
35 Sardines, canned in tomato sauce, undrained 110 g tin / 65 g sardines / 2.3 oz
296 mg
473 kJ / 113 kcal		 55 g tin / 32.5 g sardines / 1.15 oz
148 mg
237 kJ / 57 kcal		 220 g tin / 130 g sardines / 4.59 oz
592 mg
946 kJ / 226 kcal
36 Hard Cheese, lactose free 2 slices / 40 g / 1.4 oz
294 mg
674 kJ / 161 kcal		 4 slices / 80 g / 2.82 oz
588 mg
1348 kJ / 322 kcal		 6 slices / 120 g / 4.23 oz
882 mg
2022 kJ / 483 kcal
37 Haloumi Cheese 2 slices / 40 g / 1.4 oz
280 mg
511 kJ / 122 kcal		 4 slices / 80 g / 2.82 oz
560 mg
1022 kJ / 244 kcal		 6 slices / 120 g / 4.23 oz
840 mg
1533 kJ / 366 kcal
38 Milk powder, cow, skim 25 g / 0.9 oz (makes 1 cup)
275 mg
380 kJ / 91 kcal		 50 g / 1.76 oz (makes 2 cups)
550 mg
760 kJ / 182 kcal		 75 g / 2.65 oz (makes 3 cups)
825 mg
1140 kJ / 273 kcal
39 Mozzarella Cheese 2 slices / 40 g / 1.4 oz
274 mg
485 kJ / 116 kcal		 4 slices / 80 g / 2.82 oz
548 mg
970 kJ / 232 kcal		 6 slices / 120 g / 4.23 oz
822 mg
1455 kJ / 348 kcal
40 Mozzarella Cheese, reduced fat 2 slices / 40 g / 1.4 oz
274 mg
447 kJ / 107 kcal		 4 slices / 80 g / 2.82 oz
548 mg
894 kJ / 214 kcal		 6 slices / 120 g / 4.23 oz
822 mg
1341 kJ / 321 kcal
41 Mozzarella Cheese, buffalo 2 slices / 40 g / 1.4 oz
274 mg
520 kJ / 124 kcal		 4 slices / 80 g / 2.82 oz
548 mg
1040 kJ / 248 kcal		 6 slices / 120 g / 4.23 oz
822 mg
1560 kJ / 372 kcal
42 Prawn, black tiger, aquacultured, flesh, purchased cooked 100 g cooked / 3.5 oz
239 mg
382 kJ / 91 kcal		 50 g cooked / 1.76 oz
120 mg
191 kJ / 46 kcal		 200 g cooked / 7.05 oz
478 mg
764 kJ / 182 kcal
43 Cheddar Cheese, processed 2 slices / 40 g / 1.4 oz
235 mg
502 kJ / 120 kcal		 4 slices / 80 g / 2.82 oz
470 mg
1004 kJ / 240 kcal		 6 slices / 120 g / 4.23 oz
705 mg
1506 kJ / 360 kcal
44 Fondue Cheese 2 slices / 40 g / 1.4 oz
232 mg
458 kJ / 110 kcal		 4 slices / 80 g / 2.82 oz
464 mg
916 kJ / 220 kcal		 6 slices / 120 g / 4.23 oz
696 mg
1374 kJ / 330 kcal
45 Pipi, cooked 100 g meat only / 3.5 oz (about 250 g with shells)
227 mg
318 kJ / 76 kcal		 50 g meat only / 1.76 oz
114 mg
159 kJ / 38 kcal		 200 g meat only / 7.05 oz
454 mg
636 kJ / 152 kcal
46 Salmon, unflavoured, canned in oil 75 g salmon (drained) / 2.6 oz
217 mg
559 kJ / 134 kcal		 37.5 g salmon / 1.32 oz
434 mg
1118 kJ / 268 kcal		 150 g salmon / 5.29 oz
651 mg
1677 kJ / 402 kcal
47 Fetta Cheese, reduced fat 2 slices / 40 g / 1.4 oz
207 mg
378 kJ / 90 kcal		 4 slices / 80 g / 2.82 oz
414 mg
756 kJ / 180 kcal		 6 slices / 120 g / 4.23 oz
621 mg
1134 kJ / 270 kcal
48 Havarti Cheese 2 slices / 40 g / 1.4 oz
200 mg
686 kJ / 164 kcal		 4 slices / 80 g / 2.82 oz
400 mg
1372 kJ / 328 kcal		 6 slices / 120 g / 4.23 oz
600 mg
2058 kJ / 492 kcal
49 Kale, cooked 1/2 cup / 65 g / 2.3 oz
200 mg
99 kJ / 24 kcal		 1 cup / 130 g / 4.59 oz
400 mg
198 kJ / 48 kcal		 2 cups / 260 g / 9.17 oz
800 mg
396 kJ / 96 kcal
50 Camembert Cheese 2 slices / 40 g / 1.4 oz
196 mg
550 kJ / 131 kcal		 4 slices / 80 g / 2.82 oz
392 mg
1100 kJ / 262 kcal		 6 slices / 120 g / 4.23 oz
588 mg
1650 kJ / 393 kcal
51 Oyster, cooked 6 medium / 85 g / 3 oz
193 mg
270 kJ / 65 kcal		 3 medium / 42.5 g / 1.50 oz
97 mg
135 kJ / 33 kcal		 12 medium / 170 g / 6.00 oz
386 mg
540 kJ / 130 kcal
52 Oyster, pacific, aquacultured, raw 6 medium / 84 g / 3 oz
192 mg
234 kJ / 55 kcal		 3 medium / 42 g / 1.48 oz
96 mg
117 kJ / 28 kcal		 12 medium / 168 g / 5.93 oz
384 mg
468 kJ / 110 kcal
53 Bean, lupin, raw 1/2 cup / 90 g / 3.2 oz
190 mg
1064 kJ / 254 kcal		 1/4 cup / 45 g / 1.59 oz
95 mg
532 kJ / 127 kcal		 1 cup / 180 g / 6.35 oz
380 mg
2128 kJ / 508 kcal
54 Brie Cheese 2 slices / 40 g / 1.4 oz
184 mg
607 kJ / 145 kcal		 4 slices / 80 g / 2.82 oz
368 mg
1214 kJ / 290 kcal		 6 slices / 120 g / 4.23 oz
552 mg
1821 kJ / 435 kcal
55 Blue Vein Cheese 2 slices / 40 g / 1.4 oz
172 mg
621 kJ / 148 kcal		 4 slices / 80 g / 2.82 oz
344 mg
1242 kJ / 296 kcal		 6 slices / 120 g / 4.23 oz
516 mg
1863 kJ / 444 kcal
56 Salmon, unflavoured, canned in water, drained 95 g can / 57 g salmon / 2 oz
172 mg
355 kJ / 85 kcal		 47.5 g can / 28.5 g salmon / 1.01 oz
86 mg
178 kJ / 43 kcal		 190 g can / 114 g salmon / 4.02 oz
344 mg
710 kJ / 170 kcal
57 Snapper, cooked 100 g cooked / 3.5 oz
168 mg
554 kJ / 132 kcal		 50 g cooked / 1.76 oz
84 mg
277 kJ / 66 kcal		 200 g cooked / 7.05 oz
336 mg
1108 kJ / 264 kcal
58 Mixed seafood (except finfish), wild-harvested, raw 100 g / 3.5 oz
167 mg
341 kJ / 82 kcal		 50 g / 1.76 oz
84 mg
171 kJ / 41 kcal		 200 g / 7.05 oz
334 mg
682 kJ / 164 kcal
59 Prawn, brown tiger, wild, flesh, raw 100 g / 3.5 oz
163 mg
432 kJ / 103 kcal		 50 g / 1.76 oz
82 mg
216 kJ / 52 kcal		 200 g / 7.05 oz
326 mg
864 kJ / 206 kcal
60 Oyster, raw 6 medium / 84 g / 3 oz
160 mg
224 kJ / 54 kcal		 3 medium / 42 g / 1.48 oz
80 mg
112 kJ / 27 kcal		 12 medium / 168 g / 5.93 oz
320 mg
448 kJ / 108 kcal
61 Kingfish/ Yellowtail, cooked 100 g / 3.5 oz
160 mg
1175 kJ / 281 kcal		 50 g / 1.76 oz
80 mg
588 kJ / 141 kcal		 200 g / 7.05 oz
320 mg
2350 kJ / 562 kcal
62 Cod, Atlantic, dried, salted 100 g / 3.5 oz
160 mg
1157 kJ / 277 kcal		 50 g / 1.76 oz
80 mg
579 kJ / 139 kcal		 200 g / 7.05 oz
320 mg
2314 kJ / 554 kcal
63 Chia Seeds, dried 2 tbsp + 1 tsp / 28.4 g / 1 oz
151 mg
518 kJ / 124 kcal		 1/4 cup / 56.8 g / 2.00 oz
302 mg
1036 kJ / 248 kcal		 1/2 cup / 113.6 g / 4.01 oz
604 mg
2072 kJ / 496 kcal
64 Salmon, pink, unflavoured, canned, drained 105 g can / 79 g salmon / 2.8 oz
151 mg
457 kJ / 109 kcal		 52.5 g can / 39.5 g salmon / 1.40 oz
76 mg
229 kJ / 55 kcal		 210 g can / 158 g salmon / 5.57 oz
302 mg
914 kJ / 218 kcal
65 Whey Based Protein Powder >70% protein 32 g / 1.1 oz
134 mg
502 kJ / 120 kcal		 64 g / 2.26 oz
268 mg
1004 kJ / 240 kcal		 96 g / 3.39 oz
402 mg
1506 kJ / 360 kcal
66 Whey Based Protein Powder 45% protein 32 g / 1.1 oz
134 mg
523 kJ / 125 kcal		 64 g / 2.26 oz
268 mg
1046 kJ / 250 kcal		 96 g / 3.39 oz
402 mg
1569 kJ / 375 kcal
67 Marinated Fetta Cheese 2 slices / 40 g / 1.4 oz
130 mg
482 kJ / 115 kcal		 4 slices / 80 g / 2.82 oz
260 mg
964 kJ / 230 kcal		 6 slices / 120 g / 4.23 oz
390 mg
1446 kJ / 345 kcal
68 Soy beverage powder 45 g / 1.6 oz
128 mg
806 kJ / 193 kcal		 90 g / 3.17 oz
256 mg
1612 kJ / 386 kcal		 135 g / 4.76 oz
384 mg
2418 kJ / 579 kcal
69 Fetta/ Feta Cheese 2 slices / 40 g / 1.4 oz
126 mg
429 kJ / 102 kcal		 4 slices / 80 g / 2.82 oz
252 mg
858 kJ / 204 kcal		 6 slices / 120 g / 4.23 oz
378 mg
1287 kJ / 306 kcal
70 Fetta Cheese, lactose free 2 slices / 40 g / 1.4 oz
126 mg
436 kJ / 104 kcal		 4 slices / 80 g / 2.82 oz
252 mg
872 kJ / 208 kcal		 6 slices / 120 g / 4.23 oz
378 mg
1308 kJ / 312 kcal
71 Fish paste or spread 1 tbsp / 25 g / 0.9 oz
110 mg
163 kJ / 39 kcal		 2 tbsp / 50 g / 1.76 oz
220 mg
326 kJ / 78 kcal		 3 tbsp / 75 g / 2.65 oz
330 mg
489 kJ / 117 kcal
72 Vegetable powder 1 tsp / 5 g / 0.18 oz
105 mg
73 kJ / 17 kcal		 1 tbsp / 15 g / 0.53 oz
315 mg
219 kJ / 51 kcal		 1/4 cup / 60 g / 2.12 oz
1260 mg
876 kJ / 204 kcal
73 Fruit Powder 1 tsp / 5 g / 0.18 oz
105 mg
75 kJ / 18 kcal		 1 tbsp / 15 g / 0.53 oz
315 mg
225 kJ / 54 kcal		 1/4 cup / 60 g / 2.12 oz
1260 mg
900 kJ / 216 kcal
74 Muffin, English style, white, commercial, toasted 1 muffin
105 mg
581 kJ / 139 kcal		 2 muffins
210 mg
1162 kJ / 278 kcal		 3 muffins
315 mg
1743 kJ / 417 kcal
75 Muffin, English style, wholemeal, commercial, toasted 1 muffin
103 mg
585 kJ / 140 kcal		 2 muffins
206 mg
1170 kJ / 280 kcal		 3 muffins
309 mg
1755 kJ / 420 kcal
76 Tahini (sesame seed paste) 2 tbsp / 30 g / 1 oz
99 mg
815 kJ / 195 kcal		 1/4 cup / 60 g / 2.12 oz
198 mg
1630 kJ / 390 kcal		 1/2 cup / 120 g / 4.23 oz
396 mg
3260 kJ / 780 kcal
77 Almonds, raw/ natural, unsalted 30 g / 1.1 oz (*30 almonds)
80 mg
716 kJ / 171 kcal		 15 g / 0.53 oz (*15 almonds)
40 mg
358 kJ / 86 kcal		 60 g / 2.12 oz (*60 almonds)
160 mg
1432 kJ / 342 kcal
78 Almond meal 30 g / 1.1 oz
80 mg
716 kJ / 171 kcal		 15 g / 0.53 oz
40 mg
358 kJ / 86 kcal		 60 g / 2.12 oz
160 mg
1432 kJ / 342 kcal
79 Almond spread/ paste, no added sugar or salt 2 tbsp / 30 g / 1.1 oz
80 mg
739 kJ / 176 kcal		 1 tbsp / 15 g / 0.53 oz
40 mg
370 kJ / 88 kcal		 4 tbsp / 60 g / 2.12 oz
160 mg
1478 kJ / 352 kcal
80 Licorice, black 25 g / 0.9 oz
70 mg
321 kJ / 77 kcal		 50 g / 1.76 oz
140 mg
642 kJ / 154 kcal		 75 g / 2.65 oz
210 mg
963 kJ / 231 kcal
81 Shrimp Paste 1 tsp / 5 g / 0.18 oz
69 mg
20 kJ / 5 kcal		 1 tbsp / 15 g / 0.53 oz
207 mg
60 kJ / 15 kcal		 2 tbsp / 30 g / 1.06 oz
414 mg
120 kJ / 30 kcal
82 Licorice, chocolate-coated 25 g / 0.9 oz
68 mg
388 kJ / 93 kcal		 50 g / 1.76 oz
136 mg
776 kJ / 186 kcal		 75 g / 2.65 oz
204 mg
1164 kJ / 279 kcal
83 Soya Flour 1/4 cup / 22 g / 0.8 oz
63 mg
339 kJ / 81 kcal		 1/2 cup / 44 g / 1.55 oz
126 mg
678 kJ / 162 kcal		 1 cup / 88 g / 3.10 oz
252 mg
1356 kJ / 324 kcal
84 Chocolate, milk & white 25 g / 0.9 oz
61 mg
554 kJ / 133 kcal		 50 g / 1.76 oz
122 mg
1108 kJ / 266 kcal		 100 g / 3.53 oz
244 mg
2216 kJ / 532 kcal
85 Bread, flat wrap or tortilla, mixed grain, commercial 1 slice of bread
61 mg
376 kJ / 90 kcal		 2 slices of bread
122 mg
752 kJ / 180 kcal		 3 slices of bread
183 mg
1128 kJ / 270 kcal
86 Figs, dried 30 g / 1.1 oz
60 mg
325 kJ / 77 kcal		 60 g / 2.12 oz
120 mg
650 kJ / 154 kcal		 90 g / 3.17 oz
180 mg
975 kJ / 231 kcal
87 Bread, mixed grain, commercial, toasted 1 slice
58 mg
406 kJ / 97 kcal		 2 slices
116 mg
812 kJ / 194 kcal		 3 slices
174 mg
1218 kJ / 291 kcal
88 Condensed Milk, canned, sweetened 20 g / 0.7 oz
54 mg
272 kJ / 65 kcal		 40 g / 1.41 oz
108 mg
544 kJ / 130 kcal		 60 g / 2.12 oz
162 mg
816 kJ / 195 kcal
89 Sauce, Worcestershire, commercial 2 tbsp / 34 g / 1.2 oz
54 mg
106 kJ / 25 kcal		 1 tbsp / 17 g / 0.60 oz
27 mg
53 kJ / 13 kcal		 4 tbsp / 68 g / 2.40 oz
108 mg
212 kJ / 50 kcal
90 Milk Chocolate with nuts 25 g / 0.9 oz
52 mg
581 kJ / 139 kcal		 50 g / 1.76 oz
104 mg
1162 kJ / 278 kcal		 100 g / 3.53 oz
208 mg
2324 kJ / 556 kcal
91 Sultanas, chocolate coated 25 g / 0.9 oz
48 mg
480 kJ / 115 kcal		 50 g / 1.76 oz
96 mg
960 kJ / 230 kcal		 100 g / 3.53 oz
192 mg
1920 kJ / 460 kcal
92 Cocoa powder 2 tbsp / 28 g / 1 oz
48 mg
374 kJ / 89 kcal		 1 tbsp / 14 g / 0.49 oz
24 mg
187 kJ / 45 kcal		 4 tbsp / 56 g / 1.98 oz
96 mg
748 kJ / 178 kcal
93 Anchovy, canned 7 anchovies / 28.4 g / 1 oz
47 mg
216 kJ / 52 kcal		 3.5 anchovies / 14.2 g / 0.50 oz
24 mg
108 kJ / 26 kcal		 14 anchovies / 56.8 g / 2.00 oz
94 mg
432 kJ / 104 kcal
94 Flaxseed/ Linseed 2 tbsp / 25 g / 0.9 oz
45 mg
471 kJ / 113 kcal		 1 tbsp / 12.5 g / 0.44 oz
23 mg
236 kJ / 57 kcal		 4 tbsp / 50 g / 1.76 oz
90 mg
942 kJ / 226 kcal
95 Soya Beans (soy), dried 25 g / 0.9 oz
45 mg
420 kJ / 101 kcal		 12.5 g / 0.44 oz
23 mg
210 kJ / 51 kcal		 50 g / 1.76 oz
90 mg
840 kJ / 202 kcal
96 Rocket, fresh, raw 1 cup / 20 g / 0.7 oz
43 mg
18 kJ / 4 kcal		 2 cups / 40 g / 1.41 oz
86 mg
36 kJ / 8 kcal		 3 cups / 60 g / 2.12 oz
129 mg
54 kJ / 12 kcal
97 Poppy Seeds 1 tsp / 2.8 g / 0.1 oz
40 mg
60 kJ / 14 kcal		 1 tbsp / 8.4 g / 0.30 oz
120 mg
180 kJ / 42 kcal		 1/4 cup / 33.6 g / 1.19 oz
480 mg
720 kJ / 168 kcal
98 Grape Vine Leaves, canned 2 grape leaves / 14 g / 0.5 oz
40 mg
36 kJ / 9 kcal		 4 grape leaves / 28 g / 0.99 oz
80 mg
72 kJ / 18 kcal		 8 grape leaves / 56 g / 1.98 oz
160 mg
144 kJ / 36 kcal
99 Kale, raw 1 cup / 16 g / 0.56 oz
34 mg
17 kJ / 4 kcal		 2 cups / 32 g / 1.13 oz
68 mg
34 kJ / 8 kcal		 3 cups / 48 g / 1.69 oz
102 mg
51 kJ / 12 kcal
100 Cumin seeds, dried, ground 1 tsp / 3 g / 0.11 oz
28 mg
53 kJ / 13 kcal		 1 tbsp / 9 g / 0.32 oz
84 mg
159 kJ / 39 kcal		 1/4 cup / 36 g / 1.27 oz
336 mg
636 kJ / 156 kcal
101 Cinnamon, dried, ground 1 tsp / 2.6 g / 0.09 oz
26 mg
26 kJ / 6 kcal		 1 tbsp / 7.8 g / 0.28 oz
78 mg
78 kJ / 18 kcal		 1/4 cup / 31.2 g / 1.10 oz
312 mg
312 kJ / 72 kcal
102 Acai, powder 10 g / 0.35 oz
25 mg
177 kJ / 42 kcal		 20 g / 0.71 oz
50 mg
354 kJ / 84 kcal		 40 g / 1.41 oz
100 mg
708 kJ / 168 kcal
103 Wattle seed (Acacia), ground 1 tsp / 5 g / 0.18 oz
21 mg
59 kJ / 14 kcal		 1 tbsp / 15 g / 0.53 oz
63 mg
177 kJ / 42 kcal		 1/4 cup / 60 g / 2.12 oz
252 mg
708 kJ / 168 kcal
104 Thyme, dried 1 tsp / 1 g / 0.04 oz
19 mg
12 kJ / 3 kcal		 1 tbsp / 3 g / 0.11 oz
57 mg
36 kJ / 9 kcal		 1/4 cup / 12 g / 0.42 oz
228 mg
144 kJ / 36 kcal
105 Gelatine, all types 2 tsp / 7 g / 0.25 oz
18 mg
101 kJ / 24 kcal		 1 tbsp / 21 g / 0.74 oz
54 mg
303 kJ / 72 kcal		 2 tbsp / 42 g / 1.48 oz
108 mg
606 kJ / 144 kcal
106 Herbs, dried, all types 1 tsp / 1 g / 0.04 oz
16 mg
12 kJ / 3 kcal		 1 tbsp / 3 g / 0.11 oz
48 mg
36 kJ / 9 kcal		 1/4 cup / 12 g / 0.42 oz
192 mg
144 kJ / 36 kcal
107 Oregano, dried 1 tsp / 1 g / 0.04 oz
16 mg
11 kJ / 3 kcal		 1 tbsp / 3 g / 0.11 oz
48 mg
33 kJ / 9 kcal		 1/4 cup / 12 g / 0.42 oz
192 mg
132 kJ / 36 kcal
108 Seaweed, nori, dried 2 sheets / 5 g / 0.18 oz
16 mg
63 kJ / 15 kcal		 4 sheets / 10 g / 0.35 oz
32 mg
126 kJ / 30 kcal		 8 sheets / 20 g / 0.71 oz
64 mg
252 kJ / 60 kcal
109 Golden Syrup 1 tsp / 7 g / 0.25 oz
16 mg
84 kJ / 20 kcal		 1 tbsp / 21 g / 0.74 oz
48 mg
252 kJ / 60 kcal		 1/4 cup / 84 g / 2.96 oz
192 mg
1008 kJ / 240 kcal
110 Basil, dried 1 tsp / 0.7 g / 0.02 oz
15 mg
8 kJ / 2 kcal		 1 tbsp / 2.1 g / 0.07 oz
45 mg
24 kJ / 6 kcal		 1/4 cup / 8.4 g / 0.30 oz
180 mg
96 kJ / 24 kcal
111 Rosemary, dried 1 tsp / 1.2 g / 0.04 oz
15 mg
16 kJ / 4 kcal		 1 tbsp / 3.6 g / 0.13 oz
45 mg
48 kJ / 12 kcal		 1/4 cup / 14.4 g / 0.51 oz
180 mg
192 kJ / 48 kcal
112 Maca powder 2 tsp / 6 g / 0.21 oz
15 mg
93 kJ / 22 kcal		 1 tbsp / 18 g / 0.64 oz
45 mg
279 kJ / 66 kcal		 2 tbsp / 36 g / 1.27 oz
90 mg
558 kJ / 132 kcal
113 Coriander seeds, dried, ground 1 tsp / 2 g / 0.07 oz
14 mg
27 kJ / 6 kcal		 1 tbsp / 6 g / 0.21 oz
42 mg
81 kJ / 18 kcal		 1/4 cup / 24 g / 0.85 oz
168 mg
324 kJ / 72 kcal
114 Sage, dried 1 tsp / 0.7 g / 0.02 oz
12 mg
9 kJ / 2 kcal		 1 tbsp / 2.1 g / 0.07 oz
36 mg
27 kJ / 6 kcal		 1/4 cup / 8.4 g / 0.30 oz
144 mg
108 kJ / 24 kcal
115 Basil, green, fresh, raw 2 tbsp chopped / 5.3 g / 0.19 oz
12 mg
5 kJ / 1 kcal		 1/4 cup chopped / 21.2 g / 0.75 oz
48 mg
20 kJ / 4 kcal		 1/2 cup chopped / 42.4 g / 1.50 oz
96 mg
40 kJ / 8 kcal
116 Spices, dried, all types (except chilli & paprika) 1 tsp / 2 g / 0.07 oz
11 mg
29 kJ / 7 kcal		 1 tbsp / 6 g / 0.21 oz
33 mg
87 kJ / 21 kcal		 1/4 cup / 24 g / 0.85 oz
132 mg
348 kJ / 84 kcal
117 Curry powder 1 tsp / 2 g / 0.07 oz
11 mg
25 kJ / 6 kcal		 1 tbsp / 6 g / 0.21 oz
33 mg
75 kJ / 18 kcal		 1/4 cup / 24 g / 0.85 oz
132 mg
300 kJ / 72 kcal
118 Pepper, black or white, ground 1 tsp / 2.4 g / 0.08 oz
11 mg
28 kJ / 7 kcal		 1 tbsp / 7.2 g / 0.25 oz
33 mg
84 kJ / 21 kcal		 2 tbsp / 14.4 g / 0.51 oz
66 mg
168 kJ / 42 kcal
119 Mint, fresh, raw 2 tbsp chopped / 5 g / 0.18 oz
11 mg
11 kJ / 3 kcal		 1/4 cup chopped / 20 g / 0.71 oz
44 mg
44 kJ / 12 kcal		 1/2 cup chopped / 40 g / 1.41 oz
88 mg
88 kJ / 24 kcal
120 Rosemary, fresh, raw 1 tbsp chopped / 3 g / 0.11 oz
10 mg
12 kJ / 3 kcal		 2 tbsp chopped / 6 g / 0.21 oz
20 mg
24 kJ / 6 kcal		 4 tbsp chopped / 12 g / 0.42 oz
40 mg
48 kJ / 12 kcal
121 Psyllium, husk, dry, uncooked 2 tsp / 5 g / 0.18 oz
10 mg
41 kJ / 10 kcal		 1 tsp / 2.5 g / 0.09 oz
5 mg
21 kJ / 5 kcal		 4 tsp / 10 g / 0.35 oz
20 mg
82 kJ / 20 kcal
122 Cardamom seed, dried, ground 1 tsp / 2 g / 0.07 oz
8 mg
25 kJ / 6 kcal		 1 tbsp / 6 g / 0.21 oz
24 mg
75 kJ / 18 kcal		 2 tbsp / 12 g / 0.42 oz
48 mg
150 kJ / 36 kcal
123 Marjoram, fresh, raw 1 tbsp chopped / 2 g / 0.07 oz
6 mg
8 kJ / 2 kcal		 2 tbsp chopped / 4 g / 0.14 oz
12 mg
16 kJ / 4 kcal		 1/4 cup chopped / 16 g / 0.56 oz
48 mg
64 kJ / 16 kcal
124 Oregano, fresh, raw 1 tbsp chopped / 2 g / 0.07 oz
6 mg
8 kJ / 2 kcal		 2 tbsp chopped / 4 g / 0.14 oz
12 mg
16 kJ / 4 kcal		 1/4 cup chopped / 16 g / 0.56 oz
48 mg
64 kJ / 16 kcal
125 Sage, fresh, raw 1 tbsp chopped / 2 g / 0.07 oz
6 mg
8 kJ / 2 kcal		 2 tbsp chopped / 4 g / 0.14 oz
12 mg
16 kJ / 4 kcal		 1/4 cup chopped / 16 g / 0.56 oz
48 mg
64 kJ / 16 kcal
126 Green Tea, dry 1 tsp / 1.2 g / 0.04 oz
5 mg
12 kJ / 3 kcal		 1 tbsp / 3.6 g / 0.13 oz
15 mg
36 kJ / 9 kcal		 2 tbsp / 7.2 g / 0.25 oz
30 mg
72 kJ / 18 kcal

Calcium Intro|Calcium Rich Foods by Weight | Calcium Rich Foods by Serving Size | A Sweet Surprise!

References

Food Composition Databases
The AUSNUT food composition databases draw on data from a variety of sources, including the United States Department of Agriculture (USDA). The MyFoodData Nutrition Facts Database Spreadsheet was primarily used to check data and investigate serving size weights.

Food Standards Australia New Zealand (FSANZ). (2023). AUSNUT 2023 Food Nutrient Profiles — Content Summary [Data set]. Retrieved September 4, 2025, from https://www.foodstandards.gov.au/science-data/food-nutrient-databases/ausnut/data-files

Food Standards Australia New Zealand (FSANZ). (2014). AUSNUT 2011–13 Australian Health Survey Food Nutrient Database [Data set]. Retrieved August 27, 2019, from https://www.foodstandards.gov.au/science-data/food-nutrient-databases/ausnut (Used for dried basil where data was unavailable in AUSNUT 2023.)

Calcium Recommendations
The calcium recommendations discussed in this article are drawn from United States, Australian and Japanese government sources.

National Institutes of Health Office of Dietary Supplements. (n.d.). Calcium Fact Sheet for Health Professionals. Retrieved May 28, 2026, from https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

Australian Government, National Health and Medical Research Council. (n.d.). Nutrient Reference Values — Calcium. Retrieved May 28, 2026, from https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/calcium

Ministry of Health, Labour and Welfare (Japan). (2025). Dietary Reference Intakes for Japanese People (2025 Edition). Retrieved May 28, 2026, from https://www.mhlw.go.jp/content/10904750/001316585.pdf

Serving Sizes
Serving size information was obtained primarily from the Australian Government’s Australian Guide to Healthy Eating – Serve Sizes. Additional information was sourced from food composition databases, food manufacturer nutrition information panels and the MyFoodData Nutrition Facts Database Spreadsheet where appropriate.

Australian Government. (n.d.). Australian Guide to Healthy Eating – Serve Sizes. Retrieved May 26, 2026, from https://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/serve-sizes

MyFoodData. (n.d.). Nutrition Facts Database Spreadsheet: SR Legacy and FNDDS Data [Data set]. Retrieved May 24, 2026, from https://tools.myfooddata.com/nutrition-facts-database-spreadsheet.php

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