Calcium in Food
| Food Group | Calcium (mg, average from brands or food types) |
|---|---|
| Dairy | |
| Milk, 1 cup | 300 |
| Yogurt, 1 cup | 400 avg. |
| Aged cheese, 1 ounce (e.g., cheddar, Swiss, provolone, Monterey jack, Colby) |
210 avg. |
| Cheese food, 1 ounce, (American, Velveeta) | 142 avg** |
| Cottage cheese, 1/2 cup | 77 |
| Ice cream, frozen yogurt, 1/2 cup | 90 avg. |
| Other foods using dairy products | |
| Pizza, 1/8 of 15 inch pizza | 220 |
| Lasagna, 1 cup | 275 (frozen)** |
| Enchiladas, tacos | 225 (fast food)** |
| Macaroni & cheese, 1 cup | 100 ** |
| Soups made with milk | 170 |
| Fruits | |
| Orange juice with calcium, 1 cup | 300 |
| Orange, whole | 52 |
| Papaya, 1 cup | 72 |
| Rhubarb, 1 cup | 170 |
| Raisins, 1 cup | 71 |
| Pear halves, dried, 10 each | 59 |
| Vegetables, cooked | |
| Broccoli, 1/2 cup | 42 |
| Bok choy, 1/2 cup | 79 |
| Greens (collard, turnip, mustard), 1/2 cup | 64 |
| Grains | |
| Total cereal, 1 cup | 1333 |
| Special K Plus, 1 cup | 600 |
| Other Fortified* cereal (e.g. Basic 4, Life Cinnamon), 1 cup |
250 |
| Dry cereals | 20 ** |
| Fortified* instant oatmeal | 163 |
| Fortified* Graham crackers (e.g. Teddy Grahams) | 100^ |
| Fortified* cereal bars | 200 (Nutritgrain)^ |
| Fortified* bread | 150 (RomanMeal)^ |
| Corn bread | 66 |
| Waffles (homemade or from mix) | 166 |
| Meats & meat alternatives | |
| Sardines, 4 each (2 sardines = 24 gm)** | 101 ) |
| Oysters, clams, 20 | 101 |
| Crab legs, 1 cup | 140 |
| Anchovies, 10 | 94 |
| Legumes/beans, 1/2 cup | 77 |
| Almonds, 1 cup | 378 (94 mg/1/4 cup) |
| Mixed nuts, 1 cup | 153 (38 mg/1/4 cup) |
| Tofu set with calcium, 1/2 cup | 130 |
| Others | |
| Fortified* Crystal Light, 1 cup | 200^ |
| Fortified* Country Crock margarine, 1 tablespoon | 100^ |
| Cheese cake, 1/8 of cake | 181 |
| Cream pies (including pumpkin) | 154 |
| Chocolate bar (1.5-2.15 oz) | 75 |
| Slim Fast, can | 400 |
| Slim Fast, powder mixed with water | 350 |
| Slim Fast, powder mixed with milk | 500 |
*Unless otherwise marked, values obtained from: Food Finder Food Sources of Vitamins and Minerals by Elizabeth S. Hands. 1990
**Source: Bowe’s & Church’s Food Values of Portions Commonly Used by Jean A. T. Penniington. 1998
^ source: product label or company web page
