| 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. | |
