Foods High in Calcium
| Serving Size | Calcium (milligrams) | |
| Dairy Foods | ||
| Milk (all kinds) | 1 cup | Approximately 300 |
| Yogurt | 8 oz. container | 274 to 452 |
| Cheese (American, Swiss, Mozzarella, or Muenster) | 1 ounce | Approximately 200 |
| Non-Dairy Foods | ||
| Tofu processed with calcium sulfate | ½ cup | 435 |
| Canned sardines with bones | 3 ounces | 370 |
| Canned salmon with bones | 3 ounces | 167 |
| Spinach, fresh, cooked | ½ cup | 122 |
| Turnip greens, fresh, cooked | ½ cup | 99 |
| Kale, frozen, cooked | ½ cup | 90 |
| Broccoli, fresh, cooked | ½ cup | 89 |
| Bok choy, fresh, cooked | ½ cup | 80 |
| Almonds, whole | 1 ounce | 75 |
| Collards, fresh, cooked | ½ cup | 75 |
| Beans, dried, cooked | 1 cup | 50-90 |
| Minute Maid or Tropicana orange juice (labeled as calcium-fortified) | 1 cup | 300 |
| Soy milk (labeled as calcium-fortified) | 1 cup | 240 |
| Source: USDA Home and Garden Bulletin 72 | ||
E-Mail: wic@dhmh.state.md.us |
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