Food serving size calcium content
Milkshake 1 cup (8 oz) 415
Pizza, cheese 1/2 of 10-inch pizza 362
Eggnog, non-alcoholic 1 cup (8 oz.) 355
Low fat yogurt with fruit 1 cup (8 oz.) 330
Sardines, canned 1/2 cup (3-1/2 oz.) 314
Skimmed milk (1/2% fat) 1 cup (8 oz.) 302
Whole milk 1 cup (8 oz.) 291
Cheese soup made with milk 1 cup 288
Swiss cheese 1 slice (1 oz.) 272
Red salmon 1/2 cup (3-1/2 oz.) 259
Ricotta 1 ounce 257
Soft serve ice milk 1 cup 236
Provolone 1 ounce 214
Cheddar cheese 1 slice (1 oz.) 204
Pink salmon 1/2 cup (3-1/2 oz.) 196
Cheese sauce, homemade 1/4 cup 178
Mushroom soup made with milk 1 cup 178
Ice cream or ice milk 1 cup 176
American cheese 1 slice (1 oz) 174
Tomato soup made with milk 1 cup 159
Mozzarella 1 ounce 147
Custard or pudding 1/2 cup 145
Mustard greens, cooked 1/2 cup 138
Cream pie 1 piece (1/8 pie) 137
Cottage cheese, creamed 1 cup (8 oz) 136
Sherbet 1 cup 96
Oysters, raw 5-8 medium 94
Broccoli, cooked 1 large stalk 88
Tofu 2 ounces 73
Cornbread 1 piece (2 oz.) 65
Dock (sorrel), cooked 1/2 cup 55
Flour tortillas 1 each 46
Corn tortillas 1 each 42
1/2 & 1/2 cream 2 tablespoons 32
White bread 1 slice 30
Cocoa from mix with milk 1 cup 298
Chocolate milk 1 cup (8 oz.) 284
Collard greens, cooked 1/2 cup 152
Turnip greens, cooked 1/2 cup 138
Spinach, cooked 1/2 cup 107
Cocoa from mix with water 1 cup (8 oz.) 107
Beet greens, cooked 1/2 cup 99
Okra, cooked 8-9 pods 92
Kale, cooked 1/2 cup 89
Milk chocolate bar 1 bar (1.02 oz.) 55
Green beans, cooked 1/2 cup 31
yogurt (whole, low-fat, nonfat, flavored 8 ounces 275-325
protein-fortified yogurt 8 ounces 400-450
cottage cheese (whole-milk, low-fat, nonfat) 1/2 cup 60-80
soy milk (calcium-fortified) 8 ounces 200-300
soy milk (not calcium-fortified) 8 ounces 10
soybeans: green boiled 1/2 cup 125
soybeans: dry roasted, soy nuts 1/2 cup 225
tofu made with calcium sulfate 1/2 cup 250
tofu without calcium sulfate 1/2 cup 125
tempeh 1/2 cup 77
textured vegetable protein 1/2 cup 85
almonds 1 ounce 75
hazelnuts 1 ounce 50
leafy green vegetables, raw 1 cup 50
potatoes 1 medium 20
rhubarb, cooked 1/2 cup 175
oranges, tangerines, grapefruit, mango, kiwi 1 medium 20-50
orange juice (fresh not calcium-fortified) 8 ounces 30
prunes, dried 10 dried 45
raisins (regular or golden) 1/3 cup 25
bass, halibut, trout, clams, oysters, lobster 3 ounces 40-70
calcium-fortified orange juice 8 ounces 200-300
calcium-fortified soy beverage 8 ounces 200-300
calcium-fortified breakfast cereal and granola bars 1 cup 150-600
salmon (canned, with bones) 3 ounces 200
sardines (canned, with bones) 2 sardines 100
anchovy (canned, with bones) 3 ounces 125