Dairy Foods

Serving Size

Food Item

Calcium (mg)

% Daily Value

1 cup

Plain yogurt, fat-free

450

45%

2 oz.

American cheese

350

35%

1/2 cup

Ricotta cheese, part skim

340

34%

1 cup

Yogurt with fruit
(low-fat or fat-free)

315

31%

8 oz.

Milk (fat-free, low-fat, or whole)

300

30%

6-8 nachos

Nachos with cheese

272

25%

1 slice

Cheese pizza

220

22%

1 oz.

Cheddar cheese

204

20%

1/2 cup

Macaroni and cheese

180

18%

1 cup

Cottage cheese

138

10%

1/2 cup

Ice cream, soft serve

118

10%

Vegetables

Serving Size

Food Item

Calcium (mg)

% Daily Value

1 oz.

Cooked dried white beans

161

15%

1/2 cup

Spinach

122

10%

1/2 cup

Turnip greens

99

8%

1/2 cup

Soybeans, cooked

90

8%

1 cup

Broccoli, cooked or fresh

90

8%

1/2 cup

Bok choy, cooked or fresh

80

8%

1 cup

Garbanzo beans

80

8%

1/2 cup

Kale, cooked

45

4%

Grains and Nuts

Serving Size

Food Item

Calcium (mg)

% Daily Value

3

Corn tortillas (lime-treated)

132

10%

1 oz.

Dry roasted almonds

80

8%

1 slice

Bread, white or whole wheat

30

2%

Other Foods

Serving Size

Food Item

Calcium (mg)

% Daily Value

10

Dried figs

269

25%

6 oz.

Small taco

221

20%

2 burritos

Burrito with beans and cheese

214

20%

3 oz.

Salmon, canned with bones

180

15%

Fortified Foods (foods with calcium added)

Serving Size

Food Item

Calcium (mg)

% Daily Value

1/2 cup

Frozen yogurt, fat-free, calcium added

450

45%

8 fluid oz.

Calcium fortified orange juice

300

30%

1 cup

Soy milk, calcium added

250-300

25-30%

1/2 cup

Tofu made with calcium

260

25%