Selected Calcium Rich Foods

Selected Calcium-Rich Foods

Calcium: Important at Every Age

Food Item Serving Size Calcium
Content (mg)
Calories
Milk
  Whole 8 oz. 291 150
  Skim 8 oz. 302 85
         
Yogurt (with added milk solids)
  Plain, low-fat 8 oz. 415 145
  Fruit, low-fat 8 oz. 343 230
         
Cheese
  Mozzarella, part skim 1 oz. 207 80
  Muenster 1 oz. 203 105
  Cheddar 1 oz. 204 115
  Ricotta, part skim 4 oz. 335 190
  Cottage, low-fat (2%) 4 oz. 78 103
         
Ice Cream, Vanilla (11% fat)
  Hard 1 cup 176 270
  Soft serve 1 cup 236 375
         
Ice Milk, Vanilla
  Hard (4% fat) 1 cup 176 185
  Soft serve (3% fat) 1 cup 274 225
         
Fish and Shellfish
  Oysters, raw (13-19 med.) 1 cup 226 160
  Sardines, canned in oil, drained,
including bones
3 oz. 372 175
  Salmon, pink, canned, including
bones
3 oz. 167 120
  Shrimp canned, drained 3 oz. 98 100
         
Vegetables
  Bok Choy, raw 1 cup 74136 9
  Broccoli, cooked, drained, from raw 1 cup 100 40
  Broccoli, cooked, drained, from frozen 1 cup 131 50
  Soybeans, cooked, drained, from raw 1 cup 357 235
  Collards, cooked, drained, from raw 1 cup 252 65
  Turnip greens, cooked, drained, from
raw (leaves and stems)
1 cup   30
         
Tofu 4 oz. *108 85
         
Almonds 1 oz. 75 165
       
* The calcium content of tofu may vary depending of processing methods. Tofu processed with calcium salts can have as much as 300 mg calcium per 4 oz. Often, the label or the manufacturer can provide more specific information.
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