University of Illinois Extension

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