Menu

Dairy Foods Chart

Medically Reviewed by Christine Mikstas, RD, LD on April 22, 2021

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

WebMD Medical Reference

Sources

SOURCES: 
U.S. Department of Agriculture Nutrient Data Laboratory.
Kathleen M. Zelman, MPH, RD, LD, WebMD nutrition director.

© 2021 WebMD, LLC. All rights reserved.
Click to view privacy policy and trust info