SOURCES OF CALCIUM 

Wheel highlighting the different sources of Calcium

 

                 Source: National Institutes of Health. 

Milk (nonfat)****  8 oz.  299 mg 
Milk (low-fat, 2%)  8 oz.  293 mg 
Milk (whole, 3.25%)  8 oz.  276 mg 
Milk (low-fat, buttermilk)  8 oz.  284 mg 
Low-fat chocolate milk  8 oz.  273 mg 
Yogurt, fruit, low-fat  8 oz.  313-389 mg 
Yogurt, plain, low-fat  8 oz.  415 mg 
Frozen yogurt, vanilla  1/2 cup  103 mg 
Chocolate pudding  4 oz.  55 mg 
Vanilla ice cream  1/2 cup  84 mg 
Part skim mozzarella  1.5 oz.  333 mg 
Cheddar cheese  1.5 oz.  307 mg 
Cottage cheese (1% milk fat)  1 cup  138 mg 
Cheese, cream, regular 1 tbsp.  1 tbsp.  14 mg 
Sour cream  2 tbsp.  31 mg 
Soymilk, calcium fortified  8 oz.  299 mg 
     
Salmon, pink, canned  3 oz.  181 mg 
Sardines  3 oz.  325 mg 
Tofu, soft with calcium sulfate***  1/2 cup  138 mg 
Tofu, firm with calcium sulfate***  1/2 cup  253 mg 
Almonds  1/2 cup  162 mg 
     
Orange juice, calcium fortified  6 oz.  261 mg 
     
Bread, whole wheat  1 slice  30 mg 
Bread, white  1 slice  73 mg 
Cereal, calcium fortified  1 cup  10-1000 mg 
Tortilla, corn  1 6" dia.  46 mg 
Tortilla, flour  1 6" dia.  32 mg 
     
Collards (cooked)  1 cup  357 mg 
Turnip greens (cooked)  1/2 cup  99 mg 
Kale, raw, chopped  1 cup  24 mg 
Kale, fresh, cooked  1 cup  94 mg 
Broccoli, raw  1/2 cup  21 mg 
Chinese cabbage, raw  1 cup  74 mg 
Soybeans (edamame)  1 cup  197 mg 

****Calcium content varies slightly by fat content; the more fat, the less calcium the food contains.

***Calcium content for tofu is processed with a calcium salt. Tofu processed with other salts does not provide significant amounts of calcium.