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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