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. Adapted from the United States Department of Agriculture. | ||