High Calcium Foods
Calcium is in a wide variety of foods, but some foods have much more calcium than others. The Food Group with the most calcium is the milk, yogurt and cheese group in the Food Guide Pyramid.
| Non-fat Milk | 1 cup, 300 mg calcium |
| Reduced fat Milk | 1 cup, 300 mg calcium |
| Nonfat Yogurt | 1 cup, 490 mg calcium |
| Swiss cheese | 1 oz., 270 mg calcium |
| Mozzarella, part skim | 1 oz., 210 mg calcium |
| American Cheese | 1 oz., 140 mg calcium |
| Cottage Cheese | 1 cup, 160 mg calcium |
| Parmesan cheese, grated | 2 T, 140 mg calcium |
| Pudding, prepared | 1/2 cup, 150 mg |
| Frozen yogurt | 1 cup, 200 mg |
| Ice Cream, light | 1/2 cup, 200 mg |
There are many sources of calcium from the other food groups.
|
Black Beans |
1 cup, 120 mg calcium |
| Navy Beans | 1 cup, 130 mg calcium |
| Fortified Cereal | 1 cup, 300 mg calcium |
| Soybeans, cooked | 1 cup, 180 mg calcium |
| Spinach, cooked | 1/2 cup, 130 mg calcium |
| Bok Choy | 1/2 cup, 80 mg calcium |
| Kale, cooked | 1/2 cup, 90 mg calcium |
| Corn Tortilla | 1, 6 inch, 50 mg calcium |
| Greens, mustard | 1/2 cup, 100 mg calcium |
| Fortified Orange Juice | 1 cup, 300 mg calcium |
| Canned Salmon w/bones | 3 oz, 180 mg |
| Fortified Cereal | 1 cup, 300 mg |
| Waffle, fortified | 1, 150 mg |
| Soy milk, fortified | 1 cup, 400 mg |
| Greens, mustard | 1/2 cup, 100 mg |
| Tofu | 1 cup, 40 mg |
| Almonds | 2 oz., 150 mg |
| Oysters | 3 oz., 80 mg |
courtsey: The University of Arizona College of Public Health