Source: Food and Nutrition Board, Institute of Medicine, National Academy of Sciences, 2010.
Selected calcium-rich foods
Food | Calcium (mg) |
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Source: The 2004 Surgeon General’s Report on Bone Health and Osteoporosis: What It Means to You. U.S. Department of Health and Human Services, Office of the Surgeon General, 2004, pages 12-13. | | Fortified oatmeal, 1 packet | 350 | Sardines, canned in oil, with edible bones, 3 oz. | 324 | Cheddar cheese, 1½ oz. shredded | 306 | Milk, nonfat, 1 cup | 302 | Milkshake, 1 cup | 300 | Yogurt, plain, low fat, 1 cup | 300 | Soybeans, cooked, 1 cup | 261 | Tofu, firm, with calcium, ½ cup | 204 | Orange juice, fortified with calcium, 6 oz. | 200–260 (varies) | Salmon, canned, with edible bones, 3 oz. | 181 | Pudding, instant (chocolate, banana, etc.) made with 2% milk, ½ cup | 153 | Baked beans, 1 cup | 142 | Cottage cheese, 1% milkfat, 1 cup | 138 | Spaghetti, lasagna, 1 cup | 125 | Frozen yogurt, vanilla, soft serve, ½ cup | 103 | Ready-to-eat cereal, fortified with calcium, 1 cup | 100–1,000 (varies) | Cheese pizza, 1 slice | 100 | Fortified waffles, 2 | 100 | Turnip greens, boiled, ½ cup | 99 | Broccoli, raw, 1 cup | 90 | Ice cream, vanilla, ½ cup | 85 | Soy or rice milk, fortified with calcium, 1 cup | 80–500 (varies) |
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