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 | 1 glass (250ml) | 450 |
| Canned sardine (with bones) | 1 fish | 270 |
| Dried anchovies (with bones) | 2 tablespoons (~40g) |
270 |
| 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 | 1 small cup (100g) | 195 |
| Broccoli | 1 small cup (100g) | 50 |
| Almonds | 1 handful (~30g) | 85 |
| Dried figs | per individual fig | 15 |
| Sesame seeds | 1 tablespoon (15g) | 90 |
| Calcium enriched bread | 2 slices (60g) | 100 |
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