Good sources of dietary calcium

Good sources of dietary calcium
Food Serving size Amount of calcium

Milk

   

Whole (3.3% fat)

8 oz

291 mg

Low-fat (2%)

8 oz

297 mg

Nonfat (skim)

8 oz

302 mg

Buttermilk

8 oz

285 mg

Chocolate milk

8 oz

284 mg

     

Cheese

   

American

1 oz

163 mg

Blue

1 oz

150 mg

Cheddar

1 oz

205 mg

Cottage, low-fat

4 oz

77 mg

Edam

1 oz

208 mg

Feta

1 oz

140 mg

Gruyere

1 oz

287 mg

Mozzarella, part skim

1 oz

183 mg

Muenster

1 oz

204 mg

     

Yogurt

   

Whole, plain

8 oz

274 mg

Low-fat, plain

8 oz

415 mg

Nonfat, plain

8 oz

452 mg

Flavored, low-fat

8 oz

389 mg

     

Frozen dairy

   

Ice cream, vanilla

8 oz

176 mg

Ice milk, vanilla

8 oz

176 mg

Frozen yogurt, vanilla

8 oz

249 mg

     

Fruit juice

   

Orange (calcium-fortified)

8 oz

300 mg

     

Seafood

   

Sardines (with bones)

4 oz

496 mg

Salmon (pink, canned)

6 oz

333 mg

Oysters (fresh, raw)

8 oz

213 mg

Shrimp (canned)

3 oz

98 mg

Lobster

3 oz

55 mg

     

Nuts

   

Almonds

4 oz

152 mg

Brazil nuts

4 oz

130 mg

     

Vegetables*

   

Mustard greens

8 oz

193 mg

Broccoli

8 oz

136 mg

Okra

8 oz

147 mg

Bok choy

4 oz

126 mg

*Some high-calcium vegetables (such as spinach, Swiss chard, and beet greens) are not included because they are also high in oxalic acid, which binds to calcium and interferes with its absorption.

Last Updated: May 16, 2008

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