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. Adapted from the United States Department of Agriculture. |
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