Food |
Serving |
Micrograms |
Milk and Dairy Products: |
||
Milk, LactAid Calcium Fortified Nonfat |
1 cup |
500 |
Yogurt, nonfat, plain |
1 cup |
452 |
Yogurt, low-fat, plain |
1 cup |
415 |
Milk, skim, protein-fortified |
1 cup |
352 |
Milk, skim, regular |
1 cup |
302 |
Swiss cheese* |
1 ounce |
272 |
Mozzarella, part skim* |
1 ounce |
207 |
Cheddar cheese* |
1 ounce |
204 |
Ricotta cheese, part skim* |
1 ounce |
169 |
Ice cream or ice milk |
1 cup |
164 |
Cottage cheese, 2% low fat* |
1 cup |
154 |
Tofu |
3 ounces |
150 |
Parmesan cheese, grated* |
1 tablespoon |
69 |
Bread And Grain Products |
||
Wonder® Calcium-Enriched Bread |
2 slices |
580 |
Total® cereal |
3/4 cup |
250 |
Fruits and Juices |
||
Tropicana Season's Best® Orange Juice Plus Calcium |
1 cup |
333 |
Minute Maid® Calcium Enriched Orange Juice |
1 cup |
293 |
Orange |
1 medium |
52 |
Fish: |
||
Sardines, canned in water, drained* |
2 ounces |
185 |
Salmon, canned, drained |
3 ounces |
167 |
Vegetables: |
||
Collard greens, frozen |
1/2 cup, cooked |
179 |
Turnip greens, chopped |
1/2 cup, cooked |
99 |
Kale, frozen |
1/2 cup, cooked |
90 |
Bok choy |
1/2 cup, cooked |
79 |
Swiss chard, chopped |
1/2 cup, cooked |
49 |
Broccoli, chopped |
1/2 cup, cooked |
36 |
Sweet potato, baked |
1 medium |
32 |
Nuts and Legumes: |
||
Almonds |
1/2 cup |
150 |
Soybeans |
1/2 cup, cooked |
88 |
Pinto beans |
1/2 cup, cooked |
41 |
* = High in sodium