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Young People Get Osteoporosis Too 

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• Calcium Q & A • calcium supplements • choices in calcium • calcium-rich foods •

 
Food Serving Size calcium content
Total Corn Flakes  1 1/3 cup 1000 mg
Whole Grain Total 3/4 cup 1000 mg
Total Raisin Bran 1 cup 1000 mg
Kellogg's Nutri-grain fruit filled cereal bars 1 bar 276 mg
calcium-fortified breakfast cereal and granola bars 1 cup 150-600 mg
milk, canned, condensed, sweetened 1 cup 869 mg
half and half cream 2 tablespoons 32 mg
Milk, canned, evaporated, nonfat 1 cup 742 mg
1% milk 1 cup 290 mg
chocolate milk 1 cup 250 mg
2% milk 1 cup 285 mg
buttermilk 1 cup 285 mg
whole milk 1 cup 276 mg
milk dry nonfat instant 1/3 cup 283 mg
skimmed milk 1 cup 306 mg
calcium-fortified soy milk 1 cup 200 to 300 mg
soy milk (not fortified) 1 cup 10 mg
eggnog 1 cup 330 mg
thick vanilla milk shake 11 oz 457 mg
soft serve ice milk 1 cup 236 mg
ice cream or ice milk 1 cup 176 mg
sherbet 1 cup 96 mg
plain yogurt 1 cup 452 mg
low fat plain yogurt 1 cup 415 mg
low fat yogurt with fruit 1 cup 345 mg
protein fortified yogurt 1 cup 400 to 450 mg
cottage cheese, creamed 1 cup 136 mg
cottage cheese (whole-milk, low-fat, nonfat) 1/2 cup 60 - 80 mg
calcium-fortified soy beverage 1 cup 200 - 300 mg
orange juice (fresh not calcium-fortified) 1 cup 30 mg
calcium-fortified orange juice 1 cup 200 - 300 mg
ricotta cheese made with skim milk 1 cup 669 mg
swiss cheese 1 oz 224 mg
enchilada with cheese 1 324 mg
cheese pizza 1 slice 113 mg
provolone 1 oz 214 mg
ricotta 1 cup 509 mg
cheddar cheese 1 slice 204 mg
american cheese 1 slice 174 mg
mozzarella 1 oz 147 mg
collard greens 1 cup 357 mg
spinach 1 cup 291 mg
okra 1 cup 177 mg
kale 1 cup 179 mg
mustard greens, cooked 1/2 cup 138 mg
broccoli, cooked lg stalk 88 mg
collard greens, cooked 1/2 cup 152 mg
turnip greens, cooked 1/2 cup 138 mg
spinach, cooked 1/2 cup 107 mg
beet greens, cooked 1/2 cup 99 mg
green beans, cooked 1/2 cup 31 mg
soybeans:  green boiled 1/2 cup 125 mg
soybeans:  dry roasted, soy nuts 1/2 cup 225 mg
leafy green vegetables, raw 1 cup 50 mg
potatoes 1 medium 20 mg
textured vegetable protein 1/2 cup 85 mg
Atlantic sardines canned in oil 3 oz 325 mg
canned sardines with bones 2 sardines 100 mg
oysters, raw 5 - 8 medium 94 mg
pink salmon canned 3 oz 181 mg
canned salmon with bones 3 oz 200 mg
canned anchovy with bones 3 oz 125 mg
dock (sorrel), cooked 1/2 cup 55 mg
bass, halibut, trout, clams, oysters, lobster 3 oz 40 - 70 mg
mushroom soup made with milk 1 cup 178 mg
tomato soup made with milk 1 cup 159 mg
tofu made with calcium sulfate 1/2 cup 250 mg
tofu without calcium sulfate 1/2 cup 125 mg
custard or pudding 1/2 cup 145 mg
cream pie 1 piece 137 mg
cornbread 1 piece 65 mg
white bread 1 slice 30 mg
tofu 2 oz 73 mg
flour tortillas 1 each 46 mg
corn tortillas 1 each 42 mg
cocoa from mix with milk 1 cup 298 mg
cocoa from mix with water 1 cup 107 mg
tempeh 1/2 cup 77 mg
milk chocolate bar 1 bar 55 mg
almonds 1 oz 75 mg
hazelnuts 1 oz 50 mg
rhubarb, cooked 1/2 cup 175 mg
oranges, tangerines, grapefruit, mango, kiwi 1 medium 20 - 50 mg
prunes, dried 10 dried 45 mg
raisins (regular or golden) 1/3 cup 25 mg

 

Source:  USDA National Nutrient Database for Standard Reference

http://www.nal.usda.gov/fnic/foodcomp/Data/SR20/nutrlist/sr20w301.pdf

 

   

this page was last updated on 03/29/2008