Selected Calcium Rich Foods
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.
