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.