Merck Manual

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Amount of Calcium in Some Foods

Amount of Calcium in Some Foods

Food

Serving Size

Amount of Calcium (in milligrams)

Almonds (toasted, unblanched)

1 ounce

80

Arugula (raw)

1 cup

125

Bok choy (raw, shredded)

1 cup

74

Bread (calcium fortified*)

1 slice

150 to 200

Bread (white)

1 slice

73

Bread (whole wheat)

1 slice

30

Brie cheese

1 ounce

50

Broccoli (cooked)

1 cup

180

Broccoli (raw)

½ cup

21

Buttermilk (low fat)

1 cup

284

Carnation® powder drink mix

1 packet

250

Cereal (calcium fortified*)

1 cup

100 to 1,000

Chard (cooked)

1 cup

100

Cheddar cheese

1.5 ounces

307

Collard greens

1 cup

50

Cottage cheese

1 cup

138

Cream cheese (regular)

1 tablespoon

14

Figs (dried, uncooked)

1 cup

300

Frozen yogurt (vanilla, soft serve)

½ cup

103

Gruyere cheese

1 ounce

270

Hard cheese (such as Cheddar or Jack)

1 ounce

200

Hot cocoa (calcium fortified*)

1 packet

320

Ice cream (vanilla)

½ cup

84

Kale (fresh, cooked)

1 cup

94

Kale (raw, chopped)

1 cup

100

Mackerel (canned)

3 ounces

250

Molasses (blackstrap)

1 tablespoon

135

Mozzarella cheese

1 ounce

200

Mustard greens

1 cup

40

Nonfat dry milk powder

5 tablespoons

300

Nonfat milk

1 cup

299

Oatmeal (instant)

1 package

100 to 150

Okra (cooked)

1 cup

100

Orange juice (calcium fortified*)

6 ounces

261

Parmesan cheese

1 tablespoon

70

Reduced-fat milk (2%)

1 cup

293

Salmon (canned with bones)

3 ounces

181

Sardines (canned in oil with bones)

3 ounces

325

Sesame seeds (whole-roasted)

1 ounce

280

Sour cream (reduced fat, cultured)

2 tablespoons

31

Soy milk (calcium fortified*)

1 cup

299

Swiss cheese

1 ounce

270

Tofu (firm and made with calcium sulfate)

½ cup

253

Tofu (soft and made with calcium sulfate)

½ cup

138

Turnip greens (fresh or boiled)

½ cup

99

Whole milk

1 cup

276

Yogurt (drink)

12 ounces

300

Yogurt (plain, low fat)

1 cup

415

*Calcium-fortified foods are foods with added calcium.