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.