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Food Sources of Calcium

  • Calcium: Nutrient-densea Food and Beverage Sources, Amounts of Calcium and Energy per Standard Portion

    FOODbc STANDARD PORTIONd CALORIES CALCIUM (mg)
    Dairy and Fortified Soy Alternatives
    Yogurt, plain, nonfat 8 ounces 137 488
    Yogurt, plain, low fat 8 ounces 154 448
    Kefir, plain, low fat 1 cup 104 317
    Milk, low fat (1 %) 1 cup 102 305
    Soy beverage (soy milk), unsweetened 1 cup 80 301
    Yogurt, soy, plain 8 ounces 150 300
    Milk, fat free (skim) 1 cup 83 298
    Buttermilk, low fat 1 cup 98 284
    Yogurt, Greek, plain, low fat 8 ounces 166 261
    Yogurt, Greek, plain, nonfat 8 ounces 134 250
    Cheese, reduced, low, or fat free (various) 1 1/2 ounces ~55-155 ~85-485
    Vegetables
    Lambsquarters, cooked 1 cup 58 464
    Nettles, cooked 1 cup 37 428
    Mustard spinach, cooked 1 cup 29 284
    Amaranth leaves, cooked 1 cup 28 276
    Collard greens, cooked 1 cup 63 268
    Spinach, cooked 1 cup 41 245
    Nopales, cooked 1 cup 22 244
    Taro root (dasheen or yautia), cooked 1 cup 60 204
    Turnip greens, cooked 1 cup 29 197
    Bok choy, cooked 1 cup 24 185
    Jute, cooked 1 cup 32 184
    Kale, cooked 1 cup 43 177
    Mustard greens, cooked 1 cup 36 165
    Beet greens, cooked 1 cup 39 164
    Pak choi, cooked 1 cup 20 158
    Dandelion greens, cooked 1 cup 35 147
    Protein Foodse
    Tofu, raw, regular, prepared with calcium sulfate 1/2 cup 94 434
    Sardines, canned 3 ounces 177 325
    Salmon, canned, solids with bone 3 ounces 118 181
    Tahini (seasame butter or paste) 1 tablespoon 94 154
    Fruit
    Grapefruit juice, 100%, fortified 1 cup 94 350
    Orange juice, 100%, fortified 1 cup 117 349
    Other Sources
    Almond beverage (almond milk), unsweetened 1 cup 36 442
    Rice beverage (rice milk), unsweetened 1 cup 113 283

    a All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.

    b Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense. For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.

    c Some foods or beverages are not appropriate for all ages, particularly young children for whom some foods could be a choking hazard.

    d Portions listed are not recommended serving sizes. Two lists—in ‘standard’ and ‘smaller’ portions--are provided for each dietary component. Standard portions provide at least 130 mg of calcium. Smaller portions are generally one half of a standard portion.

    e Seafood varieties include choices from the FDA/EPA joint “Advice About Eating Fish,” available at FDA.gov/fishadvice and EPA.gov/fishadvice from the “Best Choices” list. Varieties from the “Best Choices” list that contain even lower methylmercury include: flatfish (e.g., flounder), salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, sardines, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams, shad, and Atlantic mackerel.

    Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

  • Calcium: Nutrient-densea Food and Beverage Sources, Amounts of Calcium and Energy per Smaller Portion

    FOODbc SMALLER PORTIONd CALORIES CALCIUM (mg)
    Dairy and Fortified Soy Alternatives
    Yogurt, plain, nonfat 4 ounces 69 244
    Yogurt, plain, low fat 4 ounces 77 224
    Kefir, plain, low fat 1/2 cup 52 159
    Milk, low fat (1 %) 1/2 cup 51 153
    Soy beverage (soy milk), unsweetened 1/2 cup 40 151
    Yogurt, soy, plain 4 ounces 75 150
    Milk, fat free (skim) 1/2 cup 42 149
    Buttermilk, low fat 1/2 cup 49 142
    Yogurt, Greek, plain, low fat 4 ounces 83 131
    Yogurt, Greek, plain, nonfat 4 ounces 67 125
    Cheese, reduced, low, or fat free (various) 1/2 ounce ~20-50 ~30-160
    Vegetables
    Lambsquarters, cooked 1/2 cup 29 232
    Nettles, cooked 1/2 cup 19 214
    Mustard spinach, cooked 1/2 cup 15 142
    Amaranth leaves, cooked 1/2 cup 14 138
    Collard greens, cooked 1/2 cup 32 134
    Spinach, cooked 1/2 cup 21 123
    Nopales, cooked 1/2 cup 11 122
    Taro root (dasheen or yautia), cooked 1/2 cup 30 102
    Turnip greens, cooked 1/2 cup 15 99
    Bok choy, cooked 1/2 cup 12 93
    Jute, cooked 1/2 cup 16 92
    Kale, cooked 1/2 cup 22 89
    Mustard greens, cooked 1/2 cup 18 83
    Beet greens, cooked 1/2 cup 20 82
    Pak choi, cooked 1/2 cup 10 79
    Dandelion greens, cooked 1/2 cup 18 74
    Protein Foodse
    Tofu, raw, regular, prepared with calcium sulfate 1/4 cup 47 217
    Sardines, canned 1 ounce 59 108
    Salmon, canned, solids with bone 1 ounce 39 60
    Tahini (seasame butter or paste) 1 teaspoon 31 51
    Fruit
    Grapefruit juice, 100%, fortified 1/2 cup 47 175
    Orange juice, 100%, fortified 1/2 cup 59 175
    Other Sources
    Almond beverage (almond milk), unsweetened 1/2 cup 18 221
    Rice beverage (rice milk), unsweetened 1/2 cup 57 142

    a All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.

    b Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense. For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.

    c Some foods or beverages are not appropriate for all ages, particularly young children for whom some foods could be a choking hazard.

    d Portions listed are not recommended serving sizes. Two lists—in ‘standard’ and ‘smaller’ portions--are provided for each dietary component. Standard portions provide at least 130 mg of calcium. Smaller portions are generally one half of a standard portion.

    e Seafood varieties include choices from the FDA/EPA joint “Advice About Eating Fish,” available at FDA.gov/fishadvice and EPA.gov/fishadvice> from the “Best Choices” list. Varieties from the “Best Choices” list that contain even lower methylmercury include: flatfish (e.g., flounder), salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, sardines, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams, shad, and Atlantic mackerel.

    Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.