In celebration of Dietitians' Day 2024, our dietitians will be introducing a variety of high calcium food examples. Do you know that adults aged 19-50 years require 800mg of calcium a day while those aged 51 years and above require 1000-1200mg a day? Check out this table content below to cater to your daily calcium needs!
Food
Serving Size
Calcium Content (mg)
High calcium milk powder
4 scoops (~25g)
500
Low fat or full cream milk
1 glass (250ml)
300-380
Low fat yoghurt
1 tub (150g)
240
Low fat cheese
1 slice (20g)
200
Calcium fortified soy milk
450
Canned sardine (with bones)
1 fish
270
Dried anchovies (with bones)
2 tablespoons (~40g)
Taukwa
1 small block (90g)
150
Silken tofu
1 package (150g)
100
Dhal
1 cup (50g)
85
Baked beans
1 small can (210g)
110
Spinach or spinach, cooked
1 small cup (100g)
140
Kai lan, cooked
195
Broccoli
50
Almonds
1 handful (~30g)
Dried figs
per individual fig
15
Sesame seeds
1 tablespoon (15g)
90
Calcium enriched bread
2 slices (60g)
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