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CALCIUM-RICH FOODS
FOOD
ITEM |
AMOUNT OF FOOD
IN 1 SERVING |
CALCIUM (mg)
PER SERVING |
| MILK |
|
|
| Whole |
1 cup (8 oz.) |
291mg |
| Skim |
1 cup (8 oz.) |
300mg |
| Calcium-fortified |
1 cup (8 oz.) |
500mg |
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| YOGURT |
|
|
| Lowfat, Plain |
1 cup (8 oz.) |
447mg |
| Lowfat, Vanilla |
1 cup (8 oz.) |
419mg |
| Lowfat, Fruit |
1 cup (8 oz.) |
339mg |
| Nonfat, Plain |
1 cup (8 oz.) |
488mg |
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| CHEESE |
|
|
Mozzarella,
part skim |
1 oz. |
207mg |
| Cheddar |
1 oz. |
204mg |
Ricotta,
part skim |
1/2 cup (4 oz.) |
335mg |
Cottage,
low fat |
1/2 cup (4 oz.) |
78mg |
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| ICE CREAM |
|
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Vanilla, 11%
fat, HARD |
1 cup (8 oz.) |
176mg |
Vanilla, 11%
fat, SOFT-SERVE |
1 cup (8 oz.) |
236mg |
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| BOK CHOY |
|
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| Raw |
1 cup (8 oz.) |
250mg |
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| TURNIP GREENS |
|
|
Fresh, cooked
and drained |
1 cup (8 oz.) |
200mg |
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| SOYBEANS |
|
|
Canned in
oil,
drained,
with bones |
1 cup (8 oz.) |
175mg |
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| BROCCOLI |
|
|
Fresh, cooked
and drained |
1 cup (8 oz.) |
136mg |
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| SARDINES |
|
|
Canned in
oil,
drained,
with bones |
3 oz. |
375mg |
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| SALMON |
|
|
Canned in
oil, drained,
with bones |
3 oz. |
167mg |
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| SHRIMP |
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Canned and
drained |
3 oz. |
100mg |
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| FRUIT JUICE |
|
|
With added
calcium |
1 cup (8 oz.) |
300mg |
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| CEREAL |
|
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With added
calcium,
without milk |
3/4 cup |
250mg |
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