SOURCES OF CALCIUM

wheel chart
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) 8oz. 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 12 cup 103 mg
Chocolate pudding 4 oz. 55 mg
Vanilla ice cream 12 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. 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*** 12 cup 138 mg
Tofu, firm with calcium sulfate*** 12 cup 253 mg
Almonds 12 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. 100-1000 mg
Tortilla, corn 1 6 dia. 46 mg
Tortilla, flour 1 6 dia. 32 mg
Collards (cooked) 1 cup. 357 mg
Turnip greens (cooked) 12 cup 99 mg
Kale, raw, chopped 1 cup. 24 mg
Kale, fresh, cooked 1 cup. 94 mg
Broccoli, raw 12 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 is for tofu processed with a calcium salt. Tofu processed with other salts does not provide significant amounts of calcium.