| Milk Group | Amount | Calcium in mg |
| Yogurt, plain (lowfat) | 1 cup | 415 |
| Milk, nonfat (dry) | ¼ cup | 377 |
| Yogurt, fruit flavored (lowfat) | 1 cup | 345 |
| Cheese, Parmesan (grated) | 1/8 cup | 180 |
| Milk, skim | 1 cup | 302 |
| Milk, 1% - 2% | 1 cup | 300 |
| Milk, whole | 1 cup | 291 |
| Buttermilk | 1 cup | 285 |
| Milk, chocolate (lowfat) | 1 cup | 284 |
| Cheese, Swiss | 1 oz. | 272 |
| Cheese, Monterey jack | 1 oz. | 212 |
| Cheese, mozzarella
(low moisture, part skim) |
1 oz. | 207 |
| Cheese, cheddar | 1 oz. | 204 |
| Cheese, American | 1 oz. | 174 |
| Ice cream | ½ cup | 88 |
| Cottage cheese, creamed | ½ cup | 63 |
| Fruit and Vegetables Group | Amount | Calcium in mg |
| Collards, cooked from frozen | ½ cup | 168 |
| Turnip greens, cooked from frozen | ½ cup | 134 |
| Kale, cooked from frozen | ½ cup | 103 |
| Spinach, cooked from frozen | ½ cup | 84 |
| Broccoli, cooked | ½ cup | 68 |
| Chard, cooked | ½ cup | 64 |
| Orange | 1 med. | 60 |
| Carrot, raw | 1 med. | 27 |
| Dates, chopped | ¼ cup | 26 |
| Raisins | ¼ cup | 22 |
| Calcium fortified orange juice
(Citrus Hill, Minute Maid) |
8 oz. | 300 |
| Calcium fortified cereals
(Total) w/milk |
1 oz with ½ cup milk | 350 |
| Protein Group | Amount | Calcium in mg |
| Sardines (canned, w/bones) | 3 oz. | 372 |
| Salmon, pink (canned, w/bones) | 3 oz. | 165 |
| Tofu (processed w/calcium) | 4 oz. | 145 |
| Almonds, shelled | 1 oz. | 66 |
| Soybeans, cooked | ½ cup | 66 |
| Dried beans, cooked
(lima, navy, kidney) |
½ cup | 35-48 |
| Egg | 1 large | 27 |
| Peanut butter | 2 tbsp. | 18 |
| Grain Group | Amount | Calcium in mg |
| Farina, enriched (instant, cooked) | 1 cup | 189 |
| Tortilla, corn | 1 medium | 60 |
| Calcium-Fortified Foods | Amount | Calcium in mg |
| Orange juice and grapefruit juice
(Citrus Hill and Minute Maid) |
8 oz. | 300 mg |
| Calcium-fortified cereals (Total) | 1 cup | 300 mg |
| Adapted from the Calcium Information Center. |