Dairy Foods Chart

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

WebMD Medical Reference Reviewed by Kathleen M. Zelman, MPH, RD, LD on November 12, 2018

Sources

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

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