Food Sources for Calcium

Not Just in Milk

Food

Serving
Size

Micrograms
of Calcium

Milk and Dairy Products:

Milk, LactAid Calcium Fortified Nonfat

1 cup

500

Yogurt, nonfat, plain

1 cup

452

Yogurt, low-fat, plain

1 cup

415

Milk, skim, protein-fortified

1 cup

352

Milk, skim, regular

1 cup

302

Swiss cheese*

1 ounce

272

Mozzarella, part skim*

1 ounce

207

Cheddar cheese*

1 ounce

204

Ricotta cheese, part skim*

1 ounce

169

Ice cream or ice milk

1 cup

164

Cottage cheese, 2% low fat*

1 cup

154

Tofu

3 ounces

150

Parmesan cheese, grated*

1 tablespoon

69

Bread And Grain Products

Wonder® Calcium-Enriched Bread

2 slices

580

Total® cereal

3/4 cup

250

Fruits and Juices

Tropicana Season's Best® Orange Juice Plus Calcium

1 cup

333

Minute Maid® Calcium Enriched Orange Juice

1 cup

293

Orange

1 medium

52

Fish:

Sardines, canned in water, drained*

2 ounces

185

Salmon, canned, drained

3 ounces

167

Vegetables:

Collard greens, frozen

1/2 cup, cooked

179

Turnip greens, chopped

1/2 cup, cooked

99

Kale, frozen

1/2 cup, cooked

90

Bok choy

1/2 cup, cooked

79

Swiss chard, chopped

1/2 cup, cooked

49

Broccoli, chopped

1/2 cup, cooked

36

Sweet potato, baked

1 medium

32

Nuts and Legumes:

Almonds

1/2 cup

150

Soybeans

1/2 cup, cooked

88

Pinto beans

1/2 cup, cooked

41

* = High in sodium

0

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