Calcium-Rich Foods
| Food |
Calcium (mg)
|
|---|---|
| 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% milk fat, 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)
|
Source: National Institutes of Health's Osteoporosis and Related Bone Diseases National Resource Center
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