We recommend you avoid milk if you can.
| FOOD |
Calcium (mg) |
% DV* |
| Yogurt, plain, low fat, 8 oz. |
415 |
42% |
| Yogurt, fruit, low fat, 8 oz. |
245 - 384 |
25% - 38% |
| Sardines, canned in oil, with bones, 3 oz. |
324 |
32% |
| Cheddar cheese, 1 Ѕ oz shredded |
306 |
31% |
| Milk, non-fat, 8 fl oz. |
302 |
30% |
| Milk, reduced fat (2% milk fat), no solids, 8 fl oz. |
297 |
30% |
| Milk, whole (3.25% milk fat), 8 fl oz |
291 |
29% |
| Milk, buttermilk, 8 fl oz. |
285 |
29% |
| Milk, lactose reduced, 8 fl oz.** |
285 - 302 |
29 - 30% |
| Mozzarella, part skim 1 Ѕ oz. |
275 |
28% |
| Tofu, firm, made w/calcium sulfate, Ѕ cup*** |
204 |
20% |
| Orange juice, calcium fortified, 6 fl oz. |
200 - 260 |
20 - 26% |
| Salmon, pink, canned, solids with bone, 3 oz. |
181 |
18% |
| Pudding, chocolate, instant, made w/ 2% milk, Ѕ cup |
153 |
15% |
| Cottage cheese, 1% milk fat, 1 cup unpacked |
138 |
14% |
| Tofu, soft, made w/calcium sulfate, Ѕ cup*** |
138 |
14% |
| Spinach, cooked, Ѕ cup |
120 |
12% |
| Instant breakfast drink, various flavors and brands, powder prepared with water, 8 fl oz. |
105 - 250 |
10 - 25% |
| Frozen yogurt, vanilla, soft serve, Ѕ cup |
103 |
10% |
| Ready to eat cereal, calcium fortified, 1 cup |
100 - 1000 |
10% - 100% |
| Turnip greens, boiled, Ѕ cup |
99 |
10% |
| Kale, cooked, 1 cup |
94 |
9% |
| Kale, raw, 1 cup |
90 |
9% |
| Ice cream, vanilla, Ѕ cup |
85 |
8.5% |
| Soy beverage, calcium fortified, 8 fl oz. |
80 - 500 |
8 - 50% |
| Chinese cabbage, raw, 1 cup |
74 |
7% |
| Tortilla, corn, ready to bake/fry, 1 medium |
42 |
4% |
| Tortilla, flour, ready to bake/fry, one 6" diameter |
37 |
4% |
| Sour cream, reduced fat, cultured, 2 Tbsp |
32 |
3% |
| Bread, white, 1 oz |
31 |
3% |
| Broccoli, raw, Ѕ cup |
21 |
2% |
| Bread, whole wheat, 1 slice |
20 |
2% |
| Cheese, cream, regular, 1 Tbsp |
12 |
1% |
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