Dairy foods can help you get enough calcium. Use this list as a handy reference.
2% Milk
Serving: 1 cup
Calcium: 307 milligrams
Calories: 122
Skim Milk
Serving: 1 cup
Calcium: 322 milligrams
Calories: 83
Cheddar Cheese
Serving: 1 ounce
Calcium: 201 milligrams
Calories: 114
Mozzarella Cheese
Serving: 1 ounce
Calcium: 143 milligrams
Calories: 85
Part-Skim Mozzarella Cheese
Serving: 1 ounce
Calcium: 222 milligrams
Calories: 72
Low-Fat Yogurt (Vanilla)
Serving: 8 ounces
Calcium: 419 milligrams
Calories: 208
Cream Cheese, Regular
Serving: 1 tablespoon
Calcium: 14 milligrams
Calories: 51
Cream Cheese, Light
Serving: 1 ounce
Calcium: 29 milligrams
Calories: 58
Half-and-Half
Serving: 1 fluid ounce
Calcium: 22 milligrams
Calories: 39.5
