A Guide to Calcium-Rich Foods

We all know that milk is a great source of calcium, but you may be surprised by all the different foods you can work into your diet to reach your daily recommended amount of calcium. Use the guide below to get ideas of additional calcium-rich foods to add to your weekly shopping list.

 

Produce         

Serving Size

Estimated Calcium*

Collard greens, frozen

8 oz

360 mg

Broccoli rabe

8 oz

200 mg

Kale, frozen

8 oz

180 mg

Soy Beans, green, boiled

8 oz

175 mg

Bok Choy, cooked, boiled

8 oz

160 mg

Figs, dried

2 figs

65 mg

Broccoli, fresh, cooked

8 oz

60 mg

Oranges

1 whole

55 mg

Seafood

Serving Size

Estimated Calcium*

Sardines, canned with bones

3 oz

325 mg

Salmon, canned with bones

3 oz

180 mg

Shrimp, canned

3 oz

125 mg

Dairy

Serving Size

Estimated Calcium*

Ricotta, part-skim

4 oz

335 mg

Yogurt, plain, low-fat

6 oz

310 mg

Milk, skim, low-fat, whole

8 oz

300 mg

Yogurt with fruit, low-fat

6 oz

260 mg

Mozzarella, part-skim

1 oz

210 mg

Cheddar

1 oz

205 mg

Yogurt, Greek

6 oz

200 mg

American Cheese

1 oz

195 mg

Feta Cheese

4 oz

140 mg

Cottage Cheese, 2%

4 oz

105 mg

Frozen yogurt, vanilla

8 oz

105 mg

Ice Cream, vanilla

8 oz

85 mg

Parmesan

1 tbsp

55 mg

Fortified Food

Serving Size

Estimated Calcium*

Almond milk, rice milk or soy milk, fortified

8 oz

300 mg

Orange juice and other fruit juices, fortified

8 oz

300 mg

Tofu, prepared with calcium

4 oz

205 mg

Waffle, frozen, fortified

2 pieces

200 mg

Oatmeal, fortified

1 packet

140 mg

English muffin, fortified

1 muffin

100 mg

Cereal, fortified

8 oz

100-1,000 mg

Other

Serving Size

Estimated Calcium*

Mac & cheese, frozen

1 package

325 mg

Pizza, cheese, frozen

1 serving

115 mg

Pudding, chocolate, prepared with 2% milk

4 oz

160 mg

Beans, baked, canned

4 oz

160 mg

 

*The calcium content listed for most foods is estimated and can vary due to multiple factors. Check the food label to determine how much calcium is in a particular product.

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