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. |
||
WebMD Medical Reference from Healthwise