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