Amount Calcium (mg) Milk (skim, low fat, whole) 1 cup 300 Buttermilk 1 cup 300 Cottage Cheese 0.5 cup 65 Ice Cream or Ice Milk 0.5 cup 100 Sour Cream, cultured 1 cup 250 Soy Milk, calcium fortified 1 cup 200 to 400 Yogurt 1 cup 450 Yogurt drink 12 oz 300 Carnation Instant Breakfast 1 packet 250 Hot Cocoa, calcium fortified 1 packet 320 Nonfat dry milk powder 5 Tbsp 300 Brie Cheese 1 oz 50 Hard Cheese (cheddar, jack) 1 oz 200 Mozzarella 1 oz 200 Parmesan Cheese 1 Tbsp 70 Swiss or Gruyere 1 oz 270
Vegetables
Acorn squash, cooked 1 cup 90 Arugula, raw 1 cup 125 Bok Choy, raw 1 cup 40 Broccoli, cooked 1 cup 180 Chard or Okra, cooked 1 cup 100 Chicory (curly endive), raw 1 cup 40 Collard greens 1 cup 50 Corn, brine packed 1 cup 10 Dandelion greens, raw 1 cup 80 Kale, raw 1 cup 55 Kelp or Kombe 1 cup 60 Mustard greens 1 cup 40 Spinach, cooked 1 cup 240 Turnip greens, raw 1 cup 80
Fruits
Figs, dried, uncooked 1 cup 300 Kiwi, raw 1 cup 50 Orange juice, calcium fortified 8 oz 300 Orange juice, from concentrate 1 cup 20
Legumes
Garbanzo Beans, cooked 1 cup 80 Legumes, general, cooked 0.5 cup 15 to 50 Pinto Beans, cooked 1 cup 75 Soybeans, boiled 0.5 cup 100 Temphe 0.5 cup 75 Tofu, firm, calcium set 4 oz 250 to 750 Tofu, soft regular 4 oz 120 to 390 White Beans, cooked 0.5 cup 70
Grains
Cereals (calcium fortified) 0.5 to 1 cup 250 to 1000 Amaranth, cooked 0.5 cup 135 Bread, calcium fortified 1 slice 150 to 200 Brown rice, long grain, raw 1 cup 50 Oatmeal, instant 1 package 100 to 150 Tortillas, corn 2 85
Nuts and Seeds
Almonds, toasted unblanched 1 oz. 80 Sesame seeds, whole roasted 1 oz. 280 Sesame tahini 1 oz. (2 Tbsp) 130 Sunflower seeds, dried 1 oz. 50
Fish
Mackerel, canned 3 oz. 250 Salmon, canned, with bones 3 oz. 170 to 210 Sardines 3 oz. 370
Other
Molasses, blackstrap 1 Tbsp 135
* When range is given, calcium content varies by product.
* The calcium content of plant foods is varied. Most vegetables, legumes, nuts, seeds, and dried fruit contain some calcium. Listed are selected significant sources of well-absorbed calcium.
References:
USDA database, Handbook 8 palm program
Bowes and Church
How Much Do You Need?
Age Calcium (mg) 1 – 3 year old 500 mg 4 — 8 year old 800 mg 9 – 18 year old 1300 mg 19 – 50 year old 1000 mg 51 – 70 year old 1200 mg 70 and older 1200 mg
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