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Calcium Content of Foods

Dairy and Soy

Amount    

Calcium (mg)   

Milk (skim, low fat, whole)

1 cup

300    

Buttermilk

1 cup

300

Cottage Cheese

0.5 cup

65

Ice Cream or Ice Milk

0.5 cup

100

Sour Cream, cultured

1 cup

250

Soy Milk, calcium fortified

1 cup

200 to 400

Yogurt

1 cup

450

Yogurt drink

12 oz

300

Carnation Instant Breakfast    

1 packet

250

Hot Cocoa, calcium fortified

1 packet

320

Nonfat dry milk powder

5 Tbsp

300

Brie Cheese

1 oz

50

Hard Cheese (cheddar, jack)    

1 oz

200

Mozzarella

1 oz

200

Parmesan Cheese

1 Tbsp

70

Swiss or Gruyere

1 oz

270

Vegetables

Acorn squash, cooked

1 cup  

90    

Arugula, raw

1 cup

125

Bok Choy, raw

1 cup

40

Broccoli, cooked

1 cup

180

Chard or Okra, cooked

1 cup

100

Chicory (curly endive), raw    

1 cup

40

Collard greens

1 cup

50

Corn, brine packed

1 cup

10

Dandelion greens, raw

1 cup

80

Kale, raw

1 cup

55

Kelp or Kombe

1 cup

60

Mustard greens

1 cup

40

Spinach, cooked

1 cup

240

Turnip greens, raw

1 cup

80

Fruits

Figs, dried, uncooked

1 cup  

300    

Kiwi, raw

1 cup

50

Orange juice, calcium fortified

8 oz

300

Orange juice, from concentrate    

1 cup

20

Legumes

Garbanzo Beans, cooked

1 cup

80    

Legumes, general, cooked    

0.5 cup

15 to 50

Pinto Beans, cooked

1 cup

75

Soybeans, boiled

0.5 cup    

100

Temphe

0.5 cup

75

Tofu, firm, calcium set

4 oz    

250 to 750    

Tofu, soft regular

4 oz

120 to 390

White Beans, cooked

0.5 cup

70

Grains

Cereals (calcium fortified)    

0.5 to 1 cup    

250 to 1000    

Amaranth, cooked

0.5 cup

135

Bread, calcium fortified

1 slice   

150 to 200

Brown rice, long grain, raw    

1 cup

50

Oatmeal, instant

1 package

100 to 150

Tortillas, corn

2

85

Nuts and Seeds

Almonds, toasted unblanched

1 oz.

80

Sesame seeds, whole roasted    

1 oz.

280

Sesame tahini

1 oz. (2 Tbsp)    

130    

Sunflower seeds, dried

1 oz.

50

Fish

Mackerel, canned    

3 oz.    

250

Salmon, canned, with bones    

3 oz.

170 to 210    

Sardines

3 oz.

370

Other

Molasses, blackstrap    

1 Tbsp    

135    

* When range is given, calcium content varies by product.

* The calcium content of plant foods is varied. Most vegetables, legumes, nuts, seeds, and dried fruit contain some calcium. Listed are selected significant sources of well-absorbed calcium.

References:

  • USDA database, Handbook 8 palm program
  • Bowes and Church

How Much Do You Need?

Age

Calcium (mg)  

1 – 3 year old

500 mg    

4 — 8 year old

800 mg

9 – 18 year old

1300 mg

19 – 50 year old

1000 mg

51 – 70 year old     

1200 mg

70 and older

1200 mg

 

Reviewed by health care specialists at UCSF Medical Center.

This information is for educational purposes only and is not intended to replace the advice of your doctor or health care provider. We encourage you to discuss with your doctor any questions or concerns you may have.

Related Information

UCSF Clinics & Centers

Nutrition Counseling Clinic at Mount Zion
1701 Divisadero St., Fifth Floor
San Francisco, CA 94143-0310
Appointments: (415) 353-4174
Office: (415) 353-2291
Fax: (415) 353-2648