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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