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    Dairy foods can help you get enough calcium. Use this list as a handy reference.

    2% Milk

    Serving: 1 cup

    Calcium: 285 milligrams

    Calories: 122

    Skim Milk

    Serving: 1 cup

    Calcium: 306 milligrams

    Calories: 83

    Cheddar Cheese

    Serving: 1 ounce

    Calcium: 205 milligrams

    Calories: 114

    Mozzarella Cheese

    Serving: 1 ounce

    Calcium: 143 milligrams

    Calories: 85

    Part-Skim Mozzarella Cheese

    Serving: 1 ounce

    Calcium: 208 milligrams

    Calories: 86

    Low-Fat Yogurt (Vanilla)

    Serving: 8 ounces

    Calcium: 388 milligrams

    Calories: 193

    Cream Cheese, Regular

    Serving: 1 tablespoon

    Calcium: 12 milligrams

    Calories: 51

    Cream Cheese, Light

    Serving: 1 ounce

    Calcium: 29 milligrams

    Calories: 58

    Half-and-Half

    Serving: 1 fluid ounce

    Calcium: 32 milligrams

    Calories: 39

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