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Mini Calcium Counter
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Dietary Sources of Calcium
| Calcium(mg) |
| Milk: |
| Whole/Skim/UHT/Nonfat,1 cup 250ml | 300 |
| Reduced-Fat (e.g. HiLo, Rev) | 360 |
| Calcium enriched - Light Start®, Edge®, Tone®, Calcium Plus® | 375 |
| Flavoured milks (chocolate), average 300ml carton | 325 |
| Rice milk drinks: |
| Regular, 250ml | 30 |
| Plus + Calcium (Pure Harvest®), 250ml | 275 |
| Soy Drinks: |
| Calcium enriched (eg. So Good), 1 cup 250 ml | 300 |
| Yoghurt: |
| Plain, Natural, average, 200g tub | 350 |
| Fruit, average 200 g tub | 310 |
| Cheese: |
| Cheddar, average 30g | 240 |
| Blue Vein, Camembert, Brie | 140 |
| Parmesan grated, 2 tablespoons | 180 |
| Processed Cheese: |
| Kraft® Extra Light Singles, 1 slice | 200 |
| Soft Cheese: |
| Fetta, 30g | 100 |
| Philadelphia Cream Cheese, 1 tablespoon, 20g | 25 |
| Cottage cheese, average, 2 tablespoons, 50g | 35 |
| Ricotta, average, 2 tablespoons, 50g | 115 |
| Cheese Dips, average, 1 tablespoon, 20g | 25 |
| Cheese Dishes: |
| Cauliflower cheese, ½ cup, 100g | 165 |
| Quiche Lorraine, 1 slice, 150g | 330 |
| Macaroni Cheese, 380g serve Kraft® Macaroni Cheese: Deluxe | 275 |
| Fats, Oils & Cream: |
| Butter, margarines, oils | 0 |
| Cream, Fresh thickened, 1 tablespoon, 20g | 15 |
| Sour Light, 1 tablespoon | 25 |
| Icecream: |
| Average all types, 1 scoop | 65 |
| Cornetto, Trumpet, average | 80 |
| Fruit Ices | 0 |
| Colombo® Soft Serve, 99% Fat Free | 90 |
| Frozen Yoghurt, Norco® Strawberry 1 cup, 100g | 160 |
| Eggs: |
| Extra large egg, 60g | 35 |
| Scrambled eggs, (1 egg + milk) | 50 |
| Canned Fish & Seafood: |
| Australian Salmon, with bones 100g | 335 |
| Pink Salmon with bones, 100g | 275 |
| Red Salmon with bones, 100g | 200 |
| Sardines, canned in oil 100g | 300 |
| Tuna, canned in oil, 100g | 5 |
| Fresh Fish & Seafood: |
| Cooked average, 100g | 35 |
| Crayfish/lobster, cooked, 100g | 50 |
| Mussels, cooked, approx.10, 100g | 60 |
| Prawns, boiled, 100g | 130 |
| Meats & Poultry: |
| Average, all types, cooked 100g | 20 |
| Fast Foods: |
| Hamburger, average no cheese | 60 |
| Hamburger, average with cheese | 150 |
| Pizza, average: Large, 2 slices | 300 |
| McDonald's®: Big Mac | 270 |
| Bacon & Egg McMuffin | 210 |
| Chocolate Shake, regular | 400 |
| Sundae, average | 230 |
| Sanitarium Products: |
| BBQ Soya Sausages, 40g | 20 |
| Nutmeat, 100g | 25 |
| Nutolene, 100g | 35 |
| Soybeans in Tomato Sauce, ½ cup, 150g | 7 |
| Vegelinks, 100g | 30 |
| Nuts: Per 30g |
| Almonds | 70 |
| Brazil | 55 |
| Cashews/Hazelnuts/Macadamia | 10 |
| Peanuts/Pecans | 20 |
| Pistachios | 40 |
| Walnuts | 30 |
| Seeds: Per 30g (2 rounded tablespoons) |
| Pumpkin | 10 |
| Sunflower | 30 |
| Sesame | 20 |
| Tahnini (Sesame paste), 1 tablespoon | 80 |
| Fresh Fruit: |
| average all fruits, 1 serve | 20 |
| Higher Calcium Content |
| Orange, 1 medium | 50 |
| Rockmelon, ½ | 30 |
| Strawberries, 1 cup | 30 |
| Dried Fruit: |
| Apricots, 5 | 15 |
| Dates, 5 whole | 20 |
| Prunes, 5 large | 25 |
| Fruit Juice: |
| average, 1 cup, 250ml | 25 |
| Vegetables: |
| Broccoli, cooked, 1 cup | 70 |
| Cabbage, ½ cup, cooked | 25 |
| Silverbeet/Spinach, ½ cup | 100 |
| Beans, cooked per ½ cup, average all varieties | 60 |
| Tofu, Tempeh: |
| Tempeh, 100g | 90 |
| Tofu: Firm (with calcium coagulant), 100g | 160 |
| Bread: |
| Average sliced, 1 slice | 35 |
| Breakfast Cereals: |
| Average: all types, 30g | 5-30 |
| Special K®, 30g | 200 |
| Pasta/Rice: |
| Average, 1 cup | 2-10 |
| Confectionery: |
| Chocolate, 5 squares, 30g | 65 |
| Mars Bar, 60g | 90 |
| Calcium Supplements: |
| Bioglan: Calcium Citrate, 2 capsules | 160 |
| Calcimax, 1 tablet | 300 |
| Caltrate, 1 tablet | 600 |
| Sandocal 1000, 1 tablet | 1000 |
| Sandocal 600, 1 tablet | 600 |
Last updated: August 1st, 2002
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