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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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