age 10-18
calcium : 1000mg/day
vitamin D : 400IU
age 19-50
calcium : 800mg/day
vitamin D : 400IU
age 51-70
calcium : 1000mg/day
vitamin D : 400IU
age >70
calcium : 1000mg/day
vitamin D : 800IU


source serving size calcium (mg)per serving
milk & milk products
low-fat yoghurt 1 cartoon (200g) 420
low-fat milk 1 glass (250ml) 300
cheese 1 slice (20g) 130
fish/meat/beans/nuts
dried ikan bilis (with bones) 2 tablespoons (40g) 240
soya beans (cooked) 1 mug (180g) 190
canned sardines (with bones0 1 fish (50g) 190
beancurd, firm (tau kwa) 1 small cake (90g) 150
almonds 1/4 mug (40g) 100
dhal (raw) 1/4 mug (50g) 85
soya beancurd with syrup (tua huay) 1 bowl (620g) 380
beancurd, silken (tofu) 2 square (170g) 50
roasted peanuts, without shell 1/4 mug (60g) 30
egg 1 (50g) 30
soya bean drink 1 glass (250ml) 25
fruit/vegetables
dried figs 5 whole (95g) 240
kailan, cooked 3/4 mug (100g) 195
spinach (bayam), cooked 3/4 mug (100g) 140
chye sim, cooked 3/4 mug (100g) 135
beans (long,french), cooked 3/4mug (100g) 50
broccoli, cooked 3/4mug (100g) 50
apricot, dried 1/4mug (60g) 40
papaya 1 wedge (130g) 40
raisins 1/4mug (60g) 30
greens peas, cooked 3/4mug (100g) 30
calcium-fortified products
high-calcium milk powder 4scoops (25g) 450
high-calcium soya bean milk 1glass (250ml) 450
egg noodles 1 portion (100g) 210
wholemeal bread 2slices (60g) 120