Selected Food Sources of Calcium |
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Food |
Milligrams (mg) per serving |
Percent DV* |
Yogurt, plain, low fat, 8 ounces |
415 |
42 |
Orange juice, calcium-fortified, 6 ounces |
261 |
26 |
Yogurt, fruit, low fat, 8 ounces |
313–384 |
31–38 |
Mozzarella, part skim, 1.5 ounces |
333 |
33 |
Sardines, canned in oil, with bones, 3 ounces |
325 |
33 |
Cheddar cheese, 1.5 ounces |
307 |
31 |
Milk, nonfat, 8 ounces** |
299 |
30 |
Milk, reduced-fat (2% milk fat), 8 ounces |
293 |
29 |
Milk, buttermilk, lowfat, 8 ounces |
284 |
28 |
Milk, whole (3.25% milk fat), 8 ounces |
276 |
28 |
Tofu, firm, made with calcium sulfate, ½ cup*** |
253 |
25 |
Salmon, pink, canned, solids with bone, 3 ounces |
181 |
18 |
Cottage cheese, 1% milk fat, 1 cup |
138 |
14 |
Tofu, soft, made with calcium sulfate, ½ cup*** |
138 |
14 |
Instant breakfast drink, various flavors and brands, powder prepared with water, 8 ounces |
105–250 |
10–25 |
Frozen yogurt, vanilla, soft serve, ½ cup |
103 |
10 |
Ready-to-eat cereal, calcium-fortified, 1 cup |
100–1,000 |
10–100 |
Turnip greens, fresh, boiled, ½ cup |
99 |
10 |
Kale, fresh, cooked, 1 cup |
94 |
9 |
Kale, raw, chopped, 1 cup |
100 |
10 |
Ice cream, vanilla, ½ cup |
84 |
8 |
Soy beverage, calcium-fortified, 8 ounces |
80–500 |
8–50 |
Chinese cabbage, bok choi, raw, shredded, 1 cup |
74 |
7 |
Bread, white, 1 slice |
73 |
7 |
Pudding, chocolate, ready to eat, refrigerated, 4 ounces |
55 |
6 |
Tortilla, corn, ready-to-bake/fry, one 6” diameter |
46 |
5 |
Tortilla, flour, ready-to-bake/fry, one 6” diameter |
32 |
3 |
Sour cream, reduced fat, cultured, 2 tablespoons |
31 |
3 |
Bread, whole-wheat, 1 slice |
30 |
3 |
Broccoli, raw, ½ cup |
21 |
2 |
Cheese, cream, regular, 1 tablespoon |
14 |
1 |
Source: National Institutes of Health, Office of Dietary Supplements * DV = Daily Value. ** Calcium content varies slightly by fat content; the more fat, the less calcium the food contains. ** Calcium content is for tofu processed with a calcium salt. Tofu processed with other salts does not provide significant amounts of calcium. |
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Further information
NIH Osteoporosis and Related Bone Diseases National Resource Center:
www.niams.nih.gov/Health_Info/Bone/Osteoporosis
Last Reviewed: May 2013