| Food |
Serving Size |
Calcium (mg) |
Calories |
| Dairy Products |
|
|
|
| Milk, 1% Lowfat |
8 oz. |
300 |
102 |
| Milk, 2% Lowfat |
8 oz. |
297 |
121 |
| Milk, Skim |
8 oz. |
302 |
86 |
| Milk, Whole |
8 oz. |
291 |
150 |
| Yogurt, plain (whole milk) |
8 oz. |
274 |
139 |
| Yogurt, plain (lowfat) |
8 oz. |
400 |
130 |
| Yogurt, flavored (lowfat) |
8 oz. |
300-400 * |
200-250 |
| Yogurt, frozen (lowfat) |
4 oz. |
105 |
115 |
| American Cheese |
1 oz. |
150 |
110 |
| Cheddar Cheese |
1 oz. |
204 |
114 |
| Cottage Cheese |
1/2 cup |
69 |
82 |
| Cream Cheese |
1 oz. |
23 |
99 |
| Feta cheese |
1 oz. |
140 |
75 |
| Gouda/Muenster/Provolone |
1 oz. |
200 |
100 |
| Mozzarella Cheese |
1 oz. |
147 |
80 |
| Mozzarella Cheese, part skim |
1 oz. |
183 |
72 |
| Parmesan cheese, grated 2 tbsp |
2 tbsp. |
138 |
46 |
| Pizza Cheese |
1/4 cup |
150 |
100 |
| Ricotta, whole milk |
1/2 cup |
257 |
216 |
| Ricotta , part skim |
1/2 cup |
337 |
171 |
| String Cheese |
1 oz. stick |
150 |
80 |
| Swiss Cheese |
1 oz. |
272 |
107 |
| |
|
|
|
| Vegetables |
|
|
|
| Artichoke, boiled |
1 medium |
135 |
150 |
| Broccoli, chopped |
1/2 cup |
47 |
26 |
| Chinese cabbage (pak-choi), boiled |
1/2 cup |
79 |
10 |
| Collards, boiled |
1/2 cup |
110 |
21 |
| Kale, chopped, boiled |
1/2 cup |
45 |
21 |
| Mustard greens, boiled |
1/2 cup |
52 |
11 |
| Okra, boiled |
1/2 cup |
77 |
30 |
| Parsnips, boiled |
1/2 cup |
29 |
63 |
| Peas, boiled |
1/2 cup |
20 |
62 |
| Squash, acorn or butternut, baked |
1/2 cup |
45 |
50 |
| Sweet potato, baked |
1/2 cup |
32 |
90 |
| Turnip greens, boiled |
1/2 cup |
99 |
14 |
| |
|
|
|
| Legumes |
|
|
|
| Black beans, boiled |
1/2 cup |
23 |
113 |
| Chick Peas, canned |
1/2 cup |
38 |
142 |
| Hummus |
1/2 cup |
62 |
210 |
| Kidney beans, canned |
1/2 cup |
34 |
103 |
| Lentils, boiled |
1/2 cup |
29 |
115 |
| Lima beans, baby, boiled |
1/2 cup |
25 |
95 |
| Navy beans, canned |
1/2 cup |
61 |
148 |
| Pinto beans, canned |
1/2 cup |
51 |
117 |
| |
|
|
|
| Fruits |
|
|
|
| Figs, fresh |
2 medium |
36 |
74 |
| Kiwifruit |
1 medium |
20 |
46 |
| Orange |
1 fresh |
52 |
60 |
| Orange juice |
8 oz. |
22 |
112 |
| Orange juice (calcium fortified) |
8 oz. |
300 |
112 |
| Papaya, fresh |
1/2 medium |
36 |
60 |
| Raspberries, fresh |
1 cup |
27 |
60 |
| |
|
|
|
| Nuts and Seeds |
|
|
|
| Almonds, dried |
1/2 oz. |
37 |
82 |
| Almond butte |
1 tbsp. |
43 |
101 |
| Sesame butter, roasted (tahini) |
1 tbsp. |
64 |
89 |
| Sesame seeds, whole, dried |
1 tbsp. |
88 |
52 |
| Soybean nuts, roasted |
1/2 oz. |
20 |
68 |
| |
|
|
|
| Fish and Shellfish |
|
|
|
| Cod, Atlantic |
3 oz. |
13 |
89 |
| Crab, cooked |
3 oz. |
50 |
82 |
| Haddock |
3 oz. |
28 |
95 |
| Sardines, with bone, canned |
4 |
242 |
100 |
| Trout, rainbow |
3 oz. |
75 |
135 |
| Tuna, light, canned in water |
3 oz. |
10 |
99 |
| |
|
|
|
| Other Foods |
|
|
|
| Molasses, blackstrap |
1 tbsp. |
172 |
47 |
| Tofu, firm uncooked** |
1/2 cup |
258 |
183 |
| Tofu, regular uncooked** |
1/2 cup |
130 |
94 |
| Tempeh, steamed |
1/2 cup |
77 |
165 |
| Soymilk, calcium-fortified |
8 oz. |
150-300 * |
108-130 * |
| * Varies by brand |
**Calcium added in processing. |
|
Sources: Bowes and Church's Food Values of Portions Commonly Used, USDA Nutrient DataBank
|