25 Calcium-Rich Foods
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Calcium is important for your bones throughout your life. The easiest way to get calcium is through the foods you eat. Below are some good choices. |
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Food item Serving Size Estimated calcium (content in milligrams) (mg)
1. American cheese 1 oz. 175
2. Bok choy (chinese cabbage), raw 8 oz. (1 cup) 75
3. Broccoli, cooked and drained 8 oz. (1 cup) 60
4. Cereal with added calcium, without milk 8 oz. (1 cup) 100-1,000
5. Cheddar cheese, shredded 1 oz. 205
6. Cottage cheese, 1% milk fat 1 cup 140
7. Dried figs 2 figs 55
8. Frozen yogurt, vanilla (soft serve) 1 cup (8 oz) 205
9. Fruit juice with added calcium 6 oz. 200-345
10. Ice-cream, low-fat or high-fat 1 cup (8 oz) 140-210
11. Kale, cooked 8 oz. (1 cup) 95
12. Milk, low-fat or fat-free 1 cup (8 oz) 300
13. Mozzarella cheese, part-skim 1 oz. 205
14. Oranges 1 whole 50
15. Parmesan cheese, grated 1 tbsp. 70
16. Ricotta cheese, part-skim 4 oz. (1/2 cup) 335
17. Salmon, pink, canned with bones 3 oz. 180
18. Sardines, canned in oil with bones 3 oz. 325
19. Shrimp, canned 3 oz. 125
20. Soy milk with added calcium 8 oz. (1 cup) 80-500
21. Soybeans, mature, cooked and drained 8 oz. (1 cup) 175
22. Swiss cheese 1 oz. 220-270
23. Tofu prepared with calcium 4 oz. (1/2 cup) 205
24. Turnip greens, fresh, cooked and drained 8 oz. (1 cup) 200
25. Yogurt, low-fat or fat free (plain) 1 cup (8 oz) 415
