| 
Calcium is in a wide variety of foods, but some foods have much more calcium
than others. The Food Group with the most calcium is the milk, yogurt
and cheese group in the Food Guide Pyramid.
| Non-fat
Milk |
1
cup, 300 mg calcium |
| Reduced
fat Milk |
1 cup, 300 mg calcium |
| Nonfat
Yogurt |
1 cup, 490 mg calcium |
| Swiss
cheese |
1 oz., 270 mg calcium |
| Mozzarella,
part skim |
1
oz., 210 mg calcium |
| American
Cheese |
1 oz., 140 mg calcium |
| Cottage
Cheese |
1 cup, 160 mg calcium |
| Parmesan
cheese,grated |
2 T, 140 mg calcium |
| Pudding,
prepared |
1/2
cup, 150 mg |
| Frozen
yogurt |
1
cup, 200 mg |
| Ice
Cream, light |
1/2
cup, 200 mg |
There
are many sources of calcium from the other food groups.
|
Black
Beans |
1 cup, 120 mg calcium |
| Navy
Beans |
1 cup, 130 mg calcium |
| Fortified
Cereal |
1
cup, 300 mg calcium |
| Soybeans,
cooked |
1
cup, 180 mg calcium |
| Spinach,
cooked |
1/2
cup, 130 mg calcium |
| Bok
Choy |
1/2 cup, 80 mg calcium |
| Kale,
cooked |
1/2
cup, 90 mg calcium |
| Corn
Tortilla |
1,
6 inch, 50 mg calcium |
| Greens,
mustard |
1/2
cup, 100 mg calcium |
| Fortified
Orange Juice |
1
cup, 300 mg calcium |
| Canned
Salmon w/bones |
3 oz, 180 mg |
| Fortified
Cereal |
1
cup, 300 mg |
| Waffle,
fortified |
1,
150 mg |
| Soy
milk, fortified |
1
cup, 400 mg |
| Greens,
mustard |
1/2
cup, 100 mg |
| Tofu
|
1
cup, 40 mg |
| Almonds |
2
oz., 150 mg |
| Oysters |
3
oz., 80 mg |
For
a more complete list
of calcium and calories in food contact the University of Arizona
Cooperative Extenison.
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