Calcium-Rich Foods
| Food Item | Serving Size | Calcium (mg) |
| Milk | ||
| Whole | 8 oz | 290 |
| 1% milk | 8 oz | 300 |
| 2% milk | 8 oz | 297 |
| Skim milk | 8 oz | 302 |
| Yogurt | ||
| Plain fat-free (with added milk solids) | 8 oz | 487 |
| Plain low-fat (with added milk solids) | 8 oz | 447 |
| Fruit, low-fat | 8 oz | 338 |
| Frozen, vanilla, soft serve | 1/2 cup | 103 |
| Cheese | ||
| American cheese | 1 oz | 174 |
| Cheddar cheese | 1 oz | 204 |
| Cottage cheese, 1% low-fat | 1 cup | 138 |
| Mozzarella cheese, part skim | 1 oz | 183 |
| Muenster cheese | 1 oz | 203 |
| Parmesan cheese, grated | 1 tbsp | 69 |
| Ricotta cheese, part skim | 1/2 cup | 337 |
| Ricotta cheese, whole milk | 1/2 cup | 257 |
| Ice Cream, Vanilla | ||
| Low-fat | 1/2 cup | 91.7 |
| High-fat | 1/2 cup | 86.6 |
| Fish and Shellfish | ||
| Sardines, canned in oil, drained, including bones | 3.75 oz | 351 |
| Salmon, pink, canned, including bones | 3 oz | 181 |
| Shrimp, canned, drained | 3 oz | 50 |
| Vegetables | ||
| Bok Choy, raw (Chinese cabbage) | 1 cup | 74 |
| Broccoli, cooked, drained from raw | 1 cup | 71.6 |
| Broccoli, cooked, drained, from frozen | 1 cup | 94 |
| Soybeans, mature, boiled | 1 cup | 261 |
| Collards, cooked, drained, from raw | 1 cup | 226 |
| Turnip greens, cooked, drained, from raw (leaves and stems) | 1 cup | 197 |
| Tofu | 1/2 cup | 204* |
| Orange (navel) | 1 whole | 56 |
| Orange Juice, fortified with calcium | 8 oz | 300 |
| Dried figs | 10 | 270 |
| Almonds (dry roasted) | 1 oz | 75 |
| Sesame seeds, kernels, toasted | 1 oz | 37 |
| Sunflower seeds, dried | 1 oz | 33 |
*The calcium content of tofu may vary depending on processing methods. Tofu processed with calcium salts can have as much as 300 mg (milligrams) for every 4 ounces. Often, the label or the manufacturer can provide more specific information.
Source: USDA Nutrient Data Laboratory, 2000
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